05.29.2020

WARM-UP

1) Tabata Jog & Leg Swings

2) Dead Bug Pull Over

3) YTWA Scap Series

4) Negative Inverted Rows

STRENGTH: Weighted Inverted Rows, 5 x 6 sets (Scaled = 5s hold at top)

ACTIVE MOBILITY

1) Lat Smash

2) Lat Stretch

3) T-Spine Extensions

4) Calf Smash

WOD: Perform the following for time:

• 40 Chest to Bar Pull-Ups

• 40 Toes to Bar

• Every break = 200m Run

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Hamstring Curls, 8-10 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)