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WARM-UP
1) Jump Rope Warm-Up
2) Hollow Body Holds, 10s x 3 sets
3) Banded Pull Apart Series
4) Scap Pull-Ups, 5 reps + 1 Negative Ring Pull-Ups (5s down), Repeat 5X’s
STRENGTH: Strict Ring Pull-Ups, ME reps in 30s, Rest 90s – Repeat 5X’s
ACTIVE MOBILITY
1) Lat Smash
2) Wall Assisted Lat & T-Spine Stretch
3) Calf Smash
4) Calf & Hamstring Stretch
WOD: Every 2-minutes, perform the following until failure; REST 1 round upon failure & restart – Two fails total:
8 Toes to Rings + 2 reps each round
50 Double Unders (75 singles)
Rest with time remaining
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Turkish Get-Ups, 10 R/L
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)