05.02.2019

WARM-UP

1) Hollow Body Hold, 10s + Hollow Rock, 5 reps for 3 sets

2) GHD Sit-Ups Review

3) L Sit Legless Rope Climb, 5 reps

4) Trap Smash + Banded Trap Stretch

STRENGTH: Legless Rope Climb, 2 reps w/10s rest b/w + Legless Rope Climb L Sit hold, ME time

ACTIVE MOBILITY

1) Lat Smash

2) Lat Stretch

3) Hip Flexor Smash

4) Banded Spider Stretch

PARTNER WOD: Perform the following for time with a partner:

Partner 1: ME Calories of Rowing/Biking/Ski Erg

Partner 2: 25 – 20 – 15 - 10 reps of GHD Sit-Up’s

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Superman Hold, ME hold for 4 sets

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

4) V Stretch