09.29.2020

WARM-UP

1) Speed Ladder & Agility Warm-Up

2) Banded Pull Aparts & DB Shoulder Warm-Up

3) Sliding Plate Lunge Series

4) Scap Pull-Ups & Kipping

SKILL: Kipping & Chest to Bar Pull-Ups

ACTIVE MOBILITY

1) Lat Smash

2) Banded Lat Stretch

3) Calf Smash

4) Hamstring & Calf Stretch

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

• 20 KB Rack Push Back Lunges (10 R/L, 53/35)

• 10 Chest to Bar Pull-Ups

• 5 Target Burpees

• 200m Run

REST with time remaining

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: KB Half Get-Ups, 8 R/L x 3-4 sets

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