WARM-UP
1) Tabata Assault Bike
2) Ring Dip Support Hold
3) Negative Ring Dips & Scaling Options
4) Clean Bar Warm-Up
SKILL: Cleans & Ring Dips
ACTIVE MOBILITY
1) Front Rack Stretch
2) Pec Smash & Stretch
3) Tricep Smash
4) Banded Elbow Extension
GIRLS WOD “Elizabeth:” Perform the following for time: 21 – 15 – 9 reps of….
Clean (135/95)
Ring Dips
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Pallof Pressing Series, 10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)