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09.17.2020

WARM-UP

1) 250m Ski

2) Banded Pull Apart Series

3) Single Leg PVC Pipe Hip Hinge

4) Deadlift Bar Warm-Up

SKILL: Rope Climbs

ACTIVE MOBILITY

1) Hamstring Tack Floss

2) Single Leg Hamstring Stretch

3) Rear Delt & Lat Smash

4) Banded Lat Stretch

WOD: Perform 5 rounds of the following; 2-minutes of work, 1-minute of rest:

  • 2 Rope Climbs

  • 10 Deadlifts @ 185/135

  • AMRAP Burpees Over Bar with time remaining

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Banded Pallof Presses, 15 reps R/L x 3-4 sets

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