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11.05.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Hollow Body Holds

3) Scap Pull-Ups & Kipping

4) Negative & Kipping Pull-Ups

ACTIVE MOBILITY

1) Lat Smash & T-Spine Extensions

2) Front Rack Stretch

3) Frog & Couch Stretch

4) Calf Smash & Stretch

WOD: Perform 2 rounds of the following for time:

  • 25 Pull-Ups (RX+ Chest to Bar)

  • 50 Thrusters (95/65, RX+ 135/95)

  • 800m Run

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Flutter Kicks, Tabata style (20s On/10s Off – 8X’s)

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