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07.15.2020

WARM-UP

1) 250m Ski

2) KB Pull Over

3) Scap Pull-Ups & Circles

4) Negative Pull-Ups

STRENGTH: Weighted Pull-Ups, 30s ME reps + 30s Rest, 8X’s

ACTIVE MOBILITY

1) Lat Smash

2) Lat Stretch

3) T-Spine Extensions

4) Hamstring Smash & Stretch

WOD: Perform 10 rounds for time:

  • 3 Rope Climbs

  • 6 Turkish Get-Ups (3 R/L, 53/35)

  • 9 calorie Ski

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Banded Pallof Pressing, 15 reps R/L x 3-4 sets

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


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