07.09.2019
- Natalie Holovach-Sisk
- Jul 8, 2019
- 1 min read
WARM-UP
1) 500m Row
2) Scap Pull Ups, 10 reps + Scap Circles, 10 reps
3) Negative Pull-Ups (5-10s down), 5 reps
ACTIVE MOBILITY A
1) Lat Smash & T-Spine Extensions
2) Banded Lat Stretch
STRENGTH: Weighted Pull-Ups, 10-minute EMOM, 3-5 reps
ACTIVE MOBILITY B
1) High Glute Smash
2) Frog Stretch
WOD: Perform the following for time:
- 50 Wall Balls (20/14)
- 5 Rope Climbs
- 40 Wall Balls
- 4 Rope Climbs
- 30 Wall Balls
- 3 Rope Climbs
- 20 Wall Balls
- 2 Rope Climbs
- 10 Wall Balls
- 1 Rope Climbs
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: L Sit Leg Lifts, 8-10 reps for 3-4 sets 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes