No tags yet.
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