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11.23.2020

WARM-UP

1) 250m Ski + 250m Row

2) Hollow Body Holds & Scap Pull-Ups

3) Kipping & Negative Pull-Ups with L or Knee Tuck

4) Lat Smash

ACTIVE MOBILITY

1) T-Spine Extensions

2) Anterior Ankle Mobilization

3) Adductor Smash

4) Frog Stretch

HERO WOD “Joshie:” Perform 3 rounds of the following for time:

  • 21 DB Squat Snatch, Right Arm (40/25, RX+ 50/35)

  • 15 L Pull-Ups

  • 21 DB Squat Snatch, Left Arm (40/25, RX+ 50/35)

  • 15 L Pull-Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Hollow Body Hold with Banded Row, 15 reps x 3-4 sets

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