07.09.2020

WARM-UP

1) 250m Ski

2) Scap Pull-Ups, Kipping, Pull-Ups & Toes to Bar

3) Cossack Squats

4) Sumo Deadlift Warm-Up

STRENGTH: Sumo Deadlift, 12RM of day x 4 sets

ACTIVE MOBILITY

1) Adductor Smash

2) Frog Stretch

3) Lat Smash

4) Banded Lat Stretch

WOD: Perform the TWO following 8-minute AMRAPs with 2-minutes REST between each:

AMRAP 1: 8-minutes

• 15 Deadlifts (225/155)

• 12 Bar Push-Ups

• 9 Chest to Bar Pull-Ups

**REST 2-MINUTES**

AMRAP 2: 8-minutes

• 15 Deadlifts

• 12 HSPU

• 9 Toes to Bar

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Side Plank, 2-minutes R/L

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