10.13.2020

WARM-UP

1) Accumulate 30 calories total using all 3 machines (10 calories each)

2) Banded Lat Pull Over with Hollow Body Hold

3) DB Shoulder Warm-Up

4) Pull-Up Warm-Up

ACTIVE MOBILITY

1) Glute Smash

2) Frog Stretch

3) Lat Smash

4) Banded Lat Stretch

WOD: Perform the following for time:

• 30 Back Thrusters (95/65)

• 30 calories on machine

• 30 Pull-Ups

• 30 calories on machine

• 30 Burpees

• 30 calories on machine

**Must use each machine once

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Side Plank with Lat Raise, 15 reps R/L x 3-4 sets

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