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01.05.2021

WARM-UP

1) 400m Jog

2) Crawling Warm-Up

3) Hollow Body Hold, Ring Dip Support Hold

4) Barbell Bubo Pec Smash

ACTIVE MOBILITY

1) Banded Pec Stretch

2) Tricep Smash

3) Calf Smash & Stretch

4) Plantar Surface Smash

PARTNER WOD: Perform a 20-minute AMRAP using a partner with the following:

Partner 1: ME hold, Ring Support Hold/Deep Dip Ring Hold

Partner 2: ME reps, Burpee D Ball Box Get-Over (100/80)

**Once both partners fail on the hold, both partners Run 400m together

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Banded Russian Twist, 10 reps R/L x 3-4 sets

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