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WARM-UP
1) Speed Ladder & Agility Warm-Up
2) Banded Pull Aparts & DB Shoulder Warm-Up
3) Sliding Plate Lunge Series
4) Scap Pull-Ups & Kipping
SKILL: Kipping & Chest to Bar Pull-Ups
ACTIVE MOBILITY
1) Lat Smash
2) Banded Lat Stretch
3) Calf Smash
4) Hamstring & Calf Stretch
WOD: Perform the following every 5-minutes for 4 rounds total:
20 KB Rack Push Back Lunges (10 R/L, 53/35)
10 Chest to Bar Pull-Ups
5 Target Burpees
200m Run
REST with time remaining
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: KB Half Get-Ups, 8 R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)