11.20.2019

WARM-UP

1) Tabata Ski

2) Banded Pull Apart Series

3) Scap Pull-Ups + Kipping, 10 reps each

4) Toes to Bar Practice

SKILL: Turkish Get-Up, 3RM of day

ACTIVE MOBILITY

1) 1st Rib & Trap

2) Lat & T-Spine

3) Forearm & Wrist Mob.

4) Calf Smash & Calf Stretch

WOD: Perform the following for time:

• 100 Toes to Bar

• EMOM 5 Box Jumps

**Start on Toes to Bar

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Back Extensions w/5s Pause, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility