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WARM-UP
1) Ski 2-minutes
2) Banded Pull Aparts
3) Pull-Up Warm-Up
4) Lat Smash
STRENGTH: Weighted Pull-Ups, 20s ME reps + 40s Rest – 8X’s
ACTIVE MOBILITY
1) Lat Stretch
2) 1st Rib & Trap
3) Scap Scrub
4) Banded Pec Stretch
WOD: Perform the following for time:
1000m/800m Row
30 Shoulder to Overhead (95/65)
30 Strict Inverted Rows
750m/600m Row
20 Shoulder to OH (135/95)
20 Pull-Ups
500m/400m Row
10 Shoulder to OH (155/115)
10 Chest to Bar Pull-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Lateral Med Ball Slams, 20 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)