11.08.2019

WARM-UP

1) Tabata Ski 2) Scap Pull-Ups, 10 reps + Kipping on Rings, 10 reps 3) Negative Ring Muscle-Ups or Pull-Ups, 5 reps 4) Pec & Tricep Smash

ACTIVE MOBILITY 1) Banded Elbow Bulley 2) High Glute Smash 3) Frog Stretch 4) Hamstring Tack & Floss

OPEN WOD 20.5 Perform the following for time; 20-minute time cap: - 40 Ring Muscle-Ups (Scale = Chin to Bar Pull-Ups) - 80 calorie Row - 120 Wall Ball Shots (20/14 lb) **Partition reps any way (**NOTE: Athlete may perform the work in any order, in any size sets, switching between movements as needed.)

COOL DOWN 1) Assault Bike, 2-minutes forward/backward (easy/slow speed) 2) Foam Roll (10 passes per area) 3) V Stretch