01.30.2019

WARM-UP

1) Hollow Body Hold w/Banded Lat Pull-Down, 10 reps

2) Scap Pull-Up’s, 10 reps + Kipping, 10 reps

3) Barbell Deadlift Warm-Up (5 reps each)

- Goodmorning’s

- RDL’s

- Segment Deadlift (pause AK/BK/Mid-Shin)

4) Hamstring Tack Floss

STRENGTH: Deadlift, 5RM of the day in 4-6 sets

ACTIVE MOBILITY

1) Banded Hamstring Stretch

2) High Glute Smash + Low Back Press-Ups

3) Lat Smash + Banded Lat Stretch

4) Forearm Smash + Banded Elbow Extension

PARTNER WOD: Perform 4 rounds of the following for time & total reps:

- Partner 1: 20 Chest to Bar Pull-Ups

- Partner 2: ME reps, Deadlifts (85% of average bodyweight as a pair)

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Straight Leg Raises, 15 reps x 3-4 sets

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

4) STATIC STRETCH OF THE DAY: Olympic Wall Squat with Rotation