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06.09.2020

WARM-UP

1) 250m Row + 250m Ski

2) Banded Pull Apart Series

3) Scap Pull-Ups & Negative Pull-Ups

4) Lat Smash

STRENGTH: Weighted Pull-Up, 5RM x 5-6 sets or Strict Pull-Ups w/Hold, ME reps x 5-6 sets

ACTIVE MOBILITY

1) Banded Lat Stretch

2) T-Spine Extensions

3) Glute & Hip Flexor Smash

4) Frog & Couch Stretch

WOD: Perform the following for time:

  • 75 calorie Row

  • 50 Wall Balls (20/14)

  • 25 One Arm Alternating Devils Press (50/35)

  • 50 Wall Balls

  • 75 calorie Row

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Tabata Flutter Kicks

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)