06.19.2019

WARM-UP

1) Hollow Body Hold, 10s + Hollow Rock, 5 reps – 2X’s

2) Ring Dip Support hold, 10s + Deep Dip hold, 10s – 2X’s

3) Negative Ring Dips w/pause (5s down, 3s pause halfway down), 5 reps

ACTIVE MOBILITY A

1) Barbell Bubo Pec Smash & Tricep Smash

2) Banded Elbow Extension

STRENGTH: Weighted Ring Dips, 5 reps - perform a 10-minute EMOM

ACTIVE MOBILITY B

1) Double Lacrosse Ball T-Spine & Lat Smash

2) Banded Lat Stretch

WOD: Perform a 15-minute AMRAP with the following:

- 3 Strict Pull-Ups

- 6 Deficit Hand Release Push-Ups (45/25)

- 9 One Arm Russian KB Swings (53/35, change arms each round)

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Russian Twist, 15 reps R/L for 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes