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10.08.2020

WARM-UP

1) Cardio Warm-Up: 1-minute each machine

2) Jump Rope Warm-Up

3) Hollow Body Holds & Banded Lat Pull Downs

4) Scap Pull-ups, Scap Circles, Kipping

SKILL: Toes to Bar, Double Unders

ACTIVE MOBILITY

1) Lat Smash & T-Spine Extensions

2) Banded Lat Stretch

3) Plantar Surface Smash

4) Calf Smash & Stretch

WOD: Perform a 15-minute AMRAP with the following:

  • 25 Double Unders

  • 10 Toes to Bar

  • 25 Double Unders

  • 5 Strict Pull-Ups or Bar Muscle Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Accessory: Wide Stance Good Mornings, 8-10 reps x 3-4 sets

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