Warmup:
2 Min row
8 Back Roll to V-Sit
10 Iron Cross
10 Laying Thoracic Rotations – See video below, courtesy of The Active Life
10 Bow2Bends
10 Cherry Pickers
10 Hollow Rocks
On Rig: On the Rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), Toe2Bars (or Kipping Knee Leg Raise). Once done, warmup on Deadlifts
S/S/S:
Deadlift
5X5
Increase weight ea set
Video courtesy of Starting Strength. Our pulling motion goes back to the basics for strength building. Good, ol’ fashion Deadlifts! Brace your core throughout the lift and don’t let the body roll forward. Focus on driving the ground away from you rather than pulling the weight off the ground.
WOD:
15 Min AMRAP:
12 Toe2Bar
25 Ab Mat Sit Ups
7 Burpee to Kipping Pull Ups (Muscle Ups for RX+)
Core killer today for sure! Keep the Toe2Bars as smooth as possible, use the Ab Mat Sit Ups, as just a small recovery for your shoulders before jumping into either the Burpee to Kipping Pull Up (RX) or the Muscle Up (RX+). If you do the muscle ups, they can be bar or ring.
Scaling Options:
Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups
Ab mat Sit ups -> feet anchored
Burpee kipping pull ups -> burpee to jumping pull ups
Cool Down:
Dead hang on pull up bar – accumulate 2 min of hang time
Banded shoulder external rotation Stretch – 1 Min per side
Video courtesy of Barbell Shrugged