06.16.2020

WARM-UP

1) Tabata Ski or Row

2) Side Plank with Lat Raise & 90/90 Flye

3) Ring Dip Support Hold

4) Negative Ring Dips

STRENGTH: Weighted Ring Dips, 5RM x 5-6 sets or 30s ME reps x 5-6 sets

ACTIVE MOBILITY

1) Pec Smash

2) Tricep Smash

3) Hamstring Tack & Floss

4) Single Leg Banded Hamstring Stretch

WOD: Perform a 16-minute AMRAP with the following:

• 10 Burpee Pull-Ups

• 15 Deadlifts (135/95)

• 200m Run

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Elevated Side Plank, accumulate 2-minutes R/L

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