12.01.2020

WARM-UP

1) 250m Ski + 250m Row

2) Hollow Body Holds & Lat Pull Downs

3) Banded Good Mornings & Pull Throughs

4) Box Jump Warm-Up

ACTIVE MOBILITY

1) Lat Smash

2) Barbell Hamstring Smash

3) Calf Smash

4) Hamstring & Calf Stretch w/Box

WOD: Perform a 20-minute AMRAP using the following:

• 4 Strict Pull-Ups (RX+ Weighted Pull-Ups)

• 8 Seated Box Jumps

• 16 American KB Swings (53/35, RX+ 70/45)

• 100m D Ball Shoulder Carry (80/60, RX+ 100/80)

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)