12.31.2019

WARM-UP

1) Dynamic Running Warm-Up

2) Warm-Up for Kipping T2B & Pull-Ups

3) T-Spine & Lat Smash

4) Hollow Arch Stretch

WOD PREP

1) 5 Toes to Bar + 5 Pull-Ups

2) OH Walking Lunge w/Plate, 10 steps (5 R/L)

3) Sumo Deadlift High Pull Progression (5 reps each)

- Sumo Deadlift, NO Shrug

- Sumo Deadlift, Slow Shrug

- Sumo Deadlift, Fast Shrug

- Hip High Pulls

- Sumo Deadlift High Pull

4) 5 Toes to Bar + 5 Pull-Ups

ACTIVE MOBILITY

1) Banded Lat & Pec Stretch

2) Barbell Quad Smash

3) Frog + Couch Stretch

4) Calf Smash + Calf Stretch

PARTNER WOD: Perform the following partner WOD for time; runs are completed together, & reps are split evenly between partners.

- Run 400m

- 50 Toes to Bar

- Run 400m

- 60 OH Walking Lunges with Plate (45/25)

- Run 400m

- 50 Sumo Deadlift High Pull (95/65)

- Run 400m

- 50 Chest to Bar Pull-Ups

- Run 400m

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) Core Work: Hollow Body Series - Hollow Hold, 10s + Hollow Rock, 10 reps + Flutter Kicks, 10 reps, 3-4 sets total

3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)

4) Static Stretch of the Day: V Stretch, 2-minute relaxed hold