01.29.2020

WARM-UP

1) Hollow Body Hold w/Banded Lat Pull-Down, 10 reps w/2s pause

2) Scap Pull-Up, 5 reps + Kipping on Bar, 5 reps – 3X’s

3) Negative Ring Muscle-Up (5s to lower down), 5 reps

4) Lat Smash & Stretch

SKILL: Ring Muscle-Ups

ACTIVE MOBILITY

1) Pec & Tricep Smash

2) Banded Elbow Bully

3) Calf Smash

4) Hamstring & Calf Smash

WOD: Perform the following every 5-minutes for 4 rounds total:

MIN 0 – 4: 15 Box Jumps + ME reps, Ring Muscle-Ups with time remaining

MIN 4 – 5: REST

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Reverse Hyper’s, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility