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WARM-UP
1) Tabata Jog & Leg Swings
2) Dead Bug Pull Over
3) YTWA Scap Series
4) Negative Inverted Rows
STRENGTH: Weighted Inverted Rows, 5 x 6 sets (Scaled = 5s hold at top)
ACTIVE MOBILITY
1) Lat Smash
2) Lat Stretch
3) T-Spine Extensions
4) Calf Smash
WOD: Perform the following for time:
40 Chest to Bar Pull-Ups
40 Toes to Bar
Every break = 200m Run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Hamstring Curls, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)