11.15.2019

WARM-UP

1) Ski, 250m + Bike, 1-minute forward/backward

2) Scap Pull-Ups & Kipping, 10 reps

3) Negative Pull-Ups & Kipping C2B Pull-Ups, 5 reps

4) Hollow Body Hold, 10s + Support Hold, 10s – 3X’s

5) Negative Dips (5s down), 5 reps

STRENGTH: Weighted Ring Dips, 3RM of day in 5-7 sets; do 2-3 sets w/3RM

ACTIVE MOBILITY

1) Pec Smash

2) Banded Elbow Bulley

3) Lat Smash

4) Calf Smash & Stretch

WOD: Perform 4 rounds of the following time: - 6 DB Devils Press (50/35) - 12 Chest to Bar Pull-Ups

- 18 Box Jump Overs 24/20″

**20-minute time cap

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work:

3) Foam Roll (10 passes per area)

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

5) Individual Mobility