10.14.2020

WARM-UP

1) 250m Row & Ski

2) Dip Support Hold, Deep Dip Hold, Negative Dips

3) Sumo Deadlift High Pull Progression

4) Hip Muscle Clean to Press Bar Warm-Up

STRENGTH: Superset the following for 4 sets:

• Hip Muscle Clean to Press, 7 reps @ 55/55/60/65%

• Ski Sprint, 150m (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) Barbell Trap & Tricep Smash

2) Banded OH Distraction

3) Pec Smash

4) Frog Stretch

WOD: Perform the following for time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of …

• Sumo Deadlift High Pull (95/65)

• Ring or Stationary Dips

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Plank with Alternating Reach, 12 reps R/L x 3-4 sets

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