12.17.2019

WARM-UP

1) Jump Rope Warm-Up

2) Banded Pull-Apart Series

3) KB Bottom’s Up Press & Carry

4) PVC Pipe 1st Rib & Trap

SKILL: Rope Climb’s, Turkish Get-Ups, Doube Under’s

ACTIVE MOBILITY

1) T-Spine & Lat Smash

2) Plantar Surface Smash

3) Calf Smash

4) Calf Stretch

WOD: Perform 10 rounds of the following for time:

• 1 Rope Climb

• 4 Turkish Get-Ups (2 R/L, 53/35)

• 16 Double Under’s

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Sliding Knee Tucks, 12 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility