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06.23.2020

WARM-UP

1) 250m Ski

2) Banded Pull Apart Series

3) Scap Pull-Ups & Negative Pull-Ups

4) Lat Smash

STRENGTH: Weighted Rope Pull-Ups, 5RM x 5-6 sets

ACTIVE MOBILITY

1) T-Spine Extensions

2) Adductor Smash

3) 1st Rib & Trap

4) Frog Stretch

WOD: Perform 4 rounds of the following for ME reps:

MIN 1: KB Hang Snatch (53/35)

MIN 2: Burpee Box Jumps (20/18”)

MIN 3: Sumo Deadlift High Pull (75/55)

MIN 4: Push Press (75/55)

MIN 5: Chest to Bar Pull-Ups

MIN 6: REST

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Standing KB Windmill, 12-15 reps R/L x 3-4 sets

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