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WARM-UP
1) 500m Row
2) Banded Pull Apart Series
3) Pull-Up Warm-Up
4) Barbell Bent Over Row w/Pauses & Tempo
STRENGTH: Barbell Bent Over Row, 8 reps x 5 sets
ACTIVE MOBILITY
1) Scap Scrub
2) T-Spine Extentions
3) Lat Smash & Lat Stretch
4) Couch Stretch
WOD: Perform the following for time using a 15/10lb plate for all exercise:
10 Weighted Pull-Ups
20 Weighted Push-Ups
10 Weighted Pull-Ups
30 OH PB Lunges (15 R/L)
20 Weighted Push-Ups
10 Weighted Pull-Ups
40 Weighted Ab Mat Sit-Ups
30 OH PB Lunges (15 R/L)
20 Weighted Push-Ups
10 Weighted Pull-Ups
50 Burpees Over Plate
40 Weighted Ab Mat Sit-Ups
30 OH PB Lunges (15 R/L)
20 Weighted Push-Ups
10 Weighted Pull-Ups
**25-minute time cap
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: L Sit or Tuck Hold, 10s On/20s Off repeat for 5-minutes
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)