No tags yet.
WARM-UP
1) Crawling Warm-Up
2) Hollow Body Hold, 10s + Extended Plank Hold, 10s - 3X's total
3) Scap Pull-Up, 3 reps + Kipping, 3 reps + KTE’s, 3 reps – 3X’s total
4) Support Hold, 5s + Negative Ring Dip w/Pause in Bottom, 1 rep – 5X’s total
STRENGTH: Weighted Ring Dips, 3RM of day
ACTIVE MOBILITY
1) Pec Minor & Tricep Smash
2) Banded Elbow Extension & Wrist Distraction
3) Lacrosse Ball Hip Flexor & Glute Smash
4) Lat Smash & Stretch
WOD: Perform 4 rounds of the following sequence:
MIN 1: Rope Climb, ME reps
MIN 2: One Arm KB Rack PB Lunges, ME reps (53/35, switch arms halfway)
MIN 3: KTE’s, ME reps
MIN 4: Reverse Bar Push-Up’s (bar on rack), ME reps
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Back Extensions w/KB Row, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility