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