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05.22.2019

WARM-UP

1) Double Under Practice, 5 minutes

2) Plantar Surface, Calf & Anterior Shin Smash

3) Single-Leg Balance w/Reach (lateral, front, back, behind)

4) Shrimp Squat Variations

SKILL: Pistols & Toes to Bar

ACTIVE MOBILITY

1) Anterior Ankle Mobilization

2) Hamstring/Calf Stretch

3) Lat Smash & Stretch

4) T-Spine Extension Hold/Stretch

WOD: Perform 5 rounds of the following for time:

- 30 Double Under’s

- 20 Pistol Squats (10 R/L)

- 10 Toes to Bar

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: GHD Hamstring Curls (3s decent), 8 reps for 4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) V Stretch