05.24.2019

WARM-UP

1) Hollow Body Plank hold (5s) to Wall Walk (5s) to Wall Facing HS hold (5s), 3 reps

2) Tempo Kipping HSPU (5s down) or Negative’s, 5 reps for 2 sets

3) OHS Bar Warm-UP

- BH Push Press, 5 reps + Tempo OHS (3s down), 5 reps

- Snatch Balance, 5 reps + Pause OHS (3s in bottom), 5 reps

- Press In Snatch (3s down), 5 reps + OHS, 5 reps

4) Barbell Anterior Ankle Mob. + Bar Calf & Quad Smash

STRENGTH: 8 Banded + KB’s Overhead Squats w/2s pause in bottom, 5 sets total

ACTIVE MOBILITY

1) Banded Hip Extensions (hip flexor stretch)

2) Hamstring Tack & Floss (smash)

3) Pec & Tricep Smash (barbell)

4) Classic Posterior Chain Floss (hamstring stretch w/band)

WOD: Perform 3 rounds of the following for time:

- 21 Wallballs (20/14)

- 15 Handstand Push-ups

- 9 Deadlifts 205/155

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Reverse Hyper’s, 12 reps for 3-4 sets

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

4) V Stretch