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10.20.2020

WARM-UP

1) 250m Ski

2) Low Bears

3) Reverse Grip OHS

4) Barbell OHS

SKILL: Pull-Up, OHS

ACTIVE MOBILITY

1) Lat Smash

2) Calf Smash

3) Ankle Mobilization

4) Banded Hip Extension

WOD: Perform the following every 5-minutes for 5 rounds total:

  • 12 Pull-Ups

  • 10/8 calories Bike or Ski

  • 8 Box Jumps Overs

  • 6 OHS (95/65)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Banded Pallof Series, 10 R/L x 3-4 sets

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