04.24.2019

WARM-UP

1) Using a partner, Ski 250m, rest while they ski & repeat 2X’s

2) Push-Up Variations (negatives, close grip, push-up with slide)

3) Extended Plank Hold, 10s + Wall Walk to Wall Facing HS Hold, 10s, 5 reps

4) Pec Smash & Banded Elbow Bulley

SKILL: HSPU, Kipping

a) HSPU Practice (scaling options, drills)

- Negative HSPU w/Abmat & Plate

- Feet/Knees on Box

- Freestanding HSPU

b) Kipping C2B Pull-Up Practice

- DB Hollow Body Lat Activation Drill

- Kipping, 10 reps for 2-3 sets

- Scaling Option for C2B Pull-Ups w/bench

- C2B Pull-Up with 5/4/3/2/1s hold at top

ACTIVE MOBILITY

1) Lat Smash & Scap Scrub

2) PVC Pipe 1st Rib & Trap Mobilization

3) Banded Elbow Extension & Trap Stretch

4) T-Spine Extension Stretch (hollow arch)

WOD: Perform the following for time: 20 – 16 – 12 – 8 – 4 reps of….

- Handstand Push-Ups

- Ring Push-Ups

- Chest to Bar Pull-Ups

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: GHD Back Extension w/tempo (3s up/3s hold/3s down), 10-12 reps for 3-4 sets

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

4) Banded Lat & Pec Stretch