11/17/2020

11/17
Warm Up:
Foam Roller work on legs (5 minutes) + 3 rounds (mobility and activation) -
10 secs Slit Stance positional breathing, each side (arms overhead + deep and strong breathing) -
10 secs Hanging Tuck Hold, on bar or rings -
8 Deep Squat with thoracic rotations, alternating sides -
4 Prone Shoulder Rotations, alternating sides (6 secs each rep, at least)
Strength:
Front Squat 6x4
Rope Climb Footwork
Rope Climb Pull Up Hold
WOD:
12min AMRAP
2 Rope Climbs
12 DB Front Rack Lunges (35/50)