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WARM-UP
1) Speed Ladder (single leg & jumping patterns), 3-5 minutes
2) Hollow Body to Hollow Arch, 10s hold each X3
3) Calf & Anterior Shin Smash
4) Calf Stretch
SKILL WORK & WOD PREP (Alternate with active mobility)
1) Double Under Practice
- 20 Single Under’s
- 3 Single Under’s + 1 DU + 3 Single Under’s, 60s
- 3 Single Under’s + 3 DU, 60s
- 15 Unbroken DU’s
2) Pistol Squat Scaling Options & Practice (5 reps each)
- Candlestick to Pistol
- Shrimp Squat
- Pistol Swing Drill on Box
- Assisted Pistols (use rings or rig)
- Bottom’s Up or Top Down Pistols
3) Rope Climb Review & Practice, 5-minutes
ACTIVE MOBILITY (90s per area)
1) Plantar Surface Smash
2) Anterior Ankle Distraction & Banded Heel Cord Floss
3) Lat & Tricep Smash
4) Banded OH Distraction + Banded Elbow Bulley
WOD: Perform 10 rounds of the following for time:
- 20 Unbroken Double Under’s**
- 10 Pistol Squats, 5 R/L
- 1 Legless Rope Climb
**3 Burpee Penalty for each break
**25-minute time-cap
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Turkish Get-Up’s, Every 2-minutes for 3 rounds do 2 R/L - AHAP
4) Puppy Pose w/Wall