03.19.2019

WARM-UP

1) Dynamic Running Warm-Up, 5 minutes 2) Scap Circles, 10 reps + Kipping, 10 reps 3) 3 Negative Pull-Ups + 3 Strict Pull-Ups + 3 Kipping Pull-Ups 4) Lat Smash

STRENGTH: Weighted Pull-Up’s, 3 x 6 sets AHAP

ACTIVE MOBILITY 1) Lat & T-Spine Stretch 2) Tricep & Bicep Smash 3) Calf & Anterior Shin Smash 4) Anterior Ankle Mob. & Calf Stretch

WOD: Perform the following for time: - 200m Run - 50 Chest-to-Bar Pull-Ups - 400m Run - 50 Alternating Pistol Squats (25 R/L) - 800m Run

COOL DOWN 1) Recovery Walk, 100-200m following WOD 2) Core Work: GHD Sit-Up’s Side Style, 10 reps R/L for 3-4 sets 3) Foam Roll & Soft Tissue Work, 3-5 minutes 4) Single Leg Hamstring Stretch