03.27.2019

WARM-UP

1) Crawling Warm-Up, Upper Body Specific, 5-minutes of slow continuous movement

2) KB Bottom’s Up Carry, 60ft – 2X’s + KB Bottom’s Up Press, 5 reps – 2X’s

3) Extended Plank Hold w/Wall, 10s + Wall Facing HS Hold, 10s – 3X’s

4) T-Spine Extension & Lat Smash

SKILL: HSPU Practice, Kipping/Strict/Scaling Options

ACTIVE MOBILITY

1) Lat & T-Spine Stretch w/Wall

2) High Glute Smash

3) Low Lumbar Smash & High Glute Stretch

4) Spider & Perfect Stretch

PARTNER WOD: With a partner perform 6 rounds each of the following:

- Partner 1: 15 HSPU (5 strict + 10 kipping)

- Partner 2: ME reps, Alternating D Ball Cleans (80/60)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Strict Toes to Bar, 3-5 reps + Kipping Toes to Bar (legs straight), 6-10 reps for 3-4 sets total

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Single Leg Hamstring Stretch w/Post