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)