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10.22.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Tall Plank Series & HSPU Warm-Up

3) Mini Band Glute & Squat Warm-Up

4) Banded Lat Pull Down, Kipping, Kipping with Hang Release

SKILL: Med Ball Cleans, Toes to Bar, HSPU

ACTIVE MOBILITY

1) Lat Smash

2) PVC Pipe 1st Rib & Trap

3) Calf Smash

4) Glute Smash & Frog Stretch

WOD: Perform 4 rounds of the following for time:

- 400m Run

- 25 Med Ball Cleans (20/14)** (RX+ DB Shoulder Squat Cleans, 100/80)

- 20 Toes to Bar**

- 15 HSPU** (RX+ Strict HSPU)

**Partition how you want; 25-minute time cap

COOL DOWN

1) 200m Recovery Walk

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

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

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