12.10.2020

WARM-UP

1) 250m Row

2) Hollow Body Hold with Snow Angel

3) Scap Pull-Ups, Kipping & Negative Pull-Ups

4) Back Thruster Bar Warm-Up

ACTIVE MOBILITY

1) Adductor Smash

2) Frog Stretch

3) Rear Delt Smash

4) Calf Smash & Stretch

WOD: Perform 3 rounds of the following for time:

• 1000m/800m Row

• 10 Chest to Bar Pull-Ups (RX+ Bar Muscle Ups)

• 20 Box Jump Overs

• 30 Back Thrusters (75/55, RX+ 95/65)

• 2-minutes REST

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Cauldron, 15 reps R/L x 3-4 sets

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