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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)