06.25.2019

WARM-UP

1) Accumulate 800m by running, skiing or rowing

2) Banded Pull Apart’s, 10 reps

3) Scap Pull-Up’s, 5 reps + Kipping 5 reps – 2 sets

4) Negative Pull-Up’s, 5 reps

ACTIVE MOBILITY A

1) Lat Smash

2) Banded Lat Stretch

STRENGTH: Weighted Pull-Up’s, 3 unbroken reps, 10-minute EMOM

ACTIVE MOBILITY B

1) Hamstring Tack & Floss

2) Banded Hamstring Stretch

PARTNER WOD: Perform the following for time, using a partner; one partner chips away at the given reps, while the other does a 200m Sled Push. Alternate until all 300 reps are complete.

- 150 Chest to Bar Pull-Ups

- 150 Deadlifts (average BW)

**Must complete all of the pull-ups before moving to the deadlifts

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Barbell Roll-Out’s, 6-8 reps for 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes