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WARM-UP
1) 250 Ski Erg
2) Negative HSPU
3) Shrimp Squat
4) Anterior Shin & Calf Smash
SKILL: HSPU, Pistols
ACTIVE MOBILITY
1) Anterior Ankle Mob.
2) Bicep & Tricep Smash
3) Lat Smash & Lat Stretch
4) Quad Smash & Couch Stretch
WOD: Perform a 20-minute alternating EMOM with the following:
MIN 1: 5 Strict Pull-Up’s + 10 Alternating Pistols (5 R/L)
MIN 2: 5 Strict HSPU + 10 Alternating Pistols (5 R/L)
**REST with time remaining in 60s; score is # of rounds completed out of 20
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Sit-Up’s, 25 reps for 3 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch