01.21.2020

WARM-UP

1) Tabata Ski

2) Banded Lat Pull Down w/Hollow Hold

3) Banded Pull Apart Series

4) Scap Pull-Ups & Negative Pull-Ups

5) Lat Smash

STRENGTH: Pull-Ups, 1RM of the day

ACTIVE MOBILITY

1) Banded Lat Stretch

2) Rear Delt Smash

3) High Glute

4) Frog Stretch

WOD: Perform a death-by workout using the following; 2 fails total – REST 1-minute after failure:

• Jumping Pull-Ups

• Burpees

• Jumping Air Squats

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata Hollow Body hold/rock

3) Foam Roll (10 passes per area)

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

5) Individual Mobility