11-18-2019

Warm-up

400m Run

2x

10 3-count Cherry Pickers

50′ Toy Soldier Walk

10 Good Mornings w/ Barbell

10 Mountain Climbers

5 Rope Walks

Mobility

PVC

2 min Basic T-Spine Smash (Mid-Back to Base of Neck)

Strength

15 min (2-3 min between heavy sets)

Sumo Deadlift – Build to 5RM

WOD

AMRAP 10 min

3 Muscle-ups (Ring/Bar)

*Scale: Banded, Jumping, Floor Ring Turnover w/Dip

6 Sumo Deadlift High Pull (95/65)

9 GHD/Abmat Sit-ups

Cooldown

2 min (es) Shoulder Extension w/ Barbell