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01.31.2019

WARM-UP

1) Speed Ladder, 3-5 minutes

2) Pistol Squat Warm-Up

- Feet Together Air Squat, 5 reps

- Shrimp Squat, 5 reps

- Bottom’s Up Pistol Squat, 5 reps

- Top Down Pistol Squat, 5 reps

3) Anterior Shin & Calf Smash

4) Banded Anterior Ankle Mob. + Calf Stretch

SKILL: Pistol Squats & D Ball Cleans, 15 minutes

ACTIVE MOBILITY

1) High Glute Smash

2) Couch Stretch

3) Pec & Tricep Smash

4) Banded Elbow Bulley

WOD: Perform the following for time: 9 – 15 – 21 – 15 – 9 reps of….

- DB Ball Clean to Over the Shoulder Throw (80/60)

- Alternating Pistol Squats

- Ring Dips

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Banded Plank Row, 10 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: V Stretch