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08.07.2020

WARM-UP

1) 250m Ski

2) Hollow Body & Hollow Arch holds

3) Toes to Bar Warm-Up

4) Support Hold & Negative Ring Dips

STRENGTH: Ring Dips, ME reps 20s + 40s Rest, 8X’s

ACTIVE MOBILITY

1) Pec Smash

2) Tricep Smash

3) Lat Smash

4) Pec & Lat Stretch

WOD: Perform the following for time:

  • 100 Toes to Bar

  • Every break = 25lb Plate Push 240ft

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Reverse Hypers, 15 reps x 3-4 sets

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