06.29.2020

WARM-UP

1) 250m Row + 250m Ski

2) Hollow Body & Hollow Arch Holds

3) Scap Pull-Ups & Kipping

4) Negative Pull-Ups

STRENGTH: Weighted Pull-Up w/10s hold, 3RM x 5-6 sets

ACTIVE MOBILITY

1) Lat Smash & T-Spine Extensions

2) Hollow Arch Stretch

3) Banded Lat Stretch

4) Calf Smash & Calf Stretch

WOD: Perform an 18-minute AMRAP with the following:

• 16 KTE’s

• 60ft Plate Push (45lb)

• 8 Plate Burpees

• 60ft Plate Push

• Every 3-minutes 200m Med Ball Bear Hug Run

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tabata V tucks, 20s On/10s Off – 8X’s

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