10.01.2019

WARM-UP

1) 250m Ski 2) Hollow Body Hold, 10s + Hollow Rocks, 10 reps - 2X's 3) Scap Pull-Ups, 10 reps 4) Kipping, 10 reps 5) Negative Pull-Ups, 5 reps

ACTIVE MOBILITY

1) Lat Smash 2) T-Spine Extensions 3) Banded Pec & Lat Stretch 4) Banded Hip Extension

HERO WOD "The Bear Variation:" Perform a 20-minute AMRAP with the following: - 12 OH Walking Lunges (53/35) - 10 Burpees - 8 Chest to Bar Pull-Ups

CORE WORK: Weighted Sit-Ups, 12-15 reps for 3-4 sets