04.23.2019

WARM-UP

1) Dynamic Running Warm-Up, 5-minutes

2) PVC Pipe Hollow Body hold w/Pull-Over, 10 reps

3) Scap Pull-Ups, 10 reps + Kipping, 10 reps + Toes to Bar, 5 reps

4) Ring Dip Support Hold + Negative Ring Dip (5s down), 5 reps

5) Lat Smash + Banded Lat Stretch

STRENGTH: Weighted Ring Dips, 5 reps + Double KB OH Carry, 120ft for 4 sets total

ACTIVE MOBILITY

1) Tricep & Pec Smash

2) Banded Elbow Bulley

3) Hamstring Tack Floss

4) Standing Toe Touch Stretch (hamstring/calf)

WOD: Perform the following for time:

- 800m Run buy in

Then 5 rounds of ….

- 10 Toes to Bar

- 10 Sumo Deadlift High Pull (95/65)

- 800m Run buy-out

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Tabata Ring Support hold, L Sit or Knee Tuck (20s on, 10s off, 8 rounds)

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

4) V Stretch