09.01.2020

WARM-UP

1) Ski 250m

2) Hollow Body Holds

3) Wall Walk to Hollow Hold

4) Kick to Handstand with Shoulder Touches

SKILL: HSPU & Sumo DL High Pull

ACTIVE MOBILITY

1) 1st Rib & Trap

2) T-Spine Extensions & Lat Smash

3) Adductor Smash

4) Frog Stretch

WOD: Perform each of the following using the Tabata time interval (20s On/10s Off); 60s REST between exercises:

• HSPU

• Sumo Deadlift High Pull (75/55)

• Burpees Over Bar

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Side Plank with Lat Raise, 15 reps R/L x 3-4 sets

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