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07.28.2020

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)