02.13.2019

WARM-UP

1) Seated Banded PVC Pipe Pulls, 10 reps x 3 sets

2) Scap Pull-Ups, 10 reps

3) Negative Pull-Ups (5s to lower down), 5 reps

4) Lat Smash

STRENGTH: Weighted Pull-Up’s, 1RM + 3 Strict Pull-Up’s + ME Kipping Pull-Up’s – 4 sets

ACTIVE MOBILITY

1) Banded Lat Stretch

2) Scap Scrub

3) Psoas Tack & Floss

4) Hamstring Tack & Floss

PARTNER WOD: Perform an 18-minute AMRAP of the following:

Partner 1: 10 Strict Ring Rows

Partner 2: 15 Weighted AbMat Sit-Up’s (15/10)

Partner 1: 20 American KB Swings (55/35)

Repeat, alternating work/rest through the 3 exercises; score is total rounds + reps

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) Core Work: Handstand Hold, accumulate 2-minutes

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

4) Static Stretch of the Day: T-Spine Extension Hold w/Med Ball & Post, 2-minute relaxed hold