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WARM-UP
1) Scap Push-Ups & HS Scap Push-Ups
2) Wall Facing Negative HSPU
3) Wall Facing Strict & Kipping HSPU
4) PVC Pipe 1st Rib & Trap Mob.
5) Push Press Bar Warm-Up
STRENGTH: Push Press, 3RM of the day
Starting @ 60%, work up to a 3RM in 4-5 sets
Do 3 sets with 3RM of the day; 60s REST between sets
ACTIVE MOBILITY
1) Pec & Lat Smash
2) Banded Elbow Bulley
3) Forearm Smash & Wrist Stretching Series
4) Tricep Smash
WOD: Perform the following for time: 21 – 15 – 9 reps of …
Kipping L Pull-Ups
Strict HSPU
**15-minute time-cap
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: DB Tempo OHS (5s down), 5 R/L for 4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)