WARM-UP
1) Double Under Practice 2) Pistol Squat Warm-Up 3) Anterior Ankle Mobilization 4) Calf Smash 5) Pec Smash + Pec Stretch
SKILL WOD: Tabata Style the following (20s on, 10s off) - Pistols - Push-Up's - Double Under's **REST 1 minute between exercises
WOD: Perform 4 rounds of the following for time: - 400m Run - 50 Air Squats
COOL DOWN 1) 100m Recovery Walk 2) Core Work: GHD Sit-Up's, 20 reps x 3-4 sets 3) Foam Roll (10 passes per area) 4) V Stretch