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11.07.2018

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