08.21.2019

WARM-UP

1) Jump Rope Warm-Up

2) Scap Pull-Up’s, 10 reps + Scap Circles, 10 reps

3) Negative Pull-Up’s, 5 reps (5s hold at top, 5s to lower down)

4) Lat Smash

STRENGTH A: Weighted Pull-Up’s, Tabata Style (20s On/10s Off, 8X’s); use descending weight, start at the heaviest & go down as you get tired)

ACTIVE MOBILITY

1) Scap Scrub & Rear Delt Tack & Floss

2) Banded Lat Stretch

STRENGTH B: Weighted Pull-Up – Chin to Bar hold, Tabata Style (20s On/10s Off, 8X’s); use descending weight, start at the heaviest & go down as you get tired)

ACTIVE MOBILITY

3) Hamstring Tack & Floss + Calf Smash

4) Single-Leg Banded Hamstring & Calf Stretch

WOD: Perform a 20-minute AMRAP with the following:

• 5 Chest to Bar Pull-Ups

• 10 Russian KB Swings (70/45)

• 15 Double Under’s

• Every 2-minutes Run 200m

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Med Ball Weighted Leg Lifts, 12-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)