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08.28.2019

WARM-UP

1) Scap Pull-Ups, 10 reps + Kipping, 10 reps

2) KTE’s, 5 reps + T2B, 5 reps

3) Candlestick to Pistol Squat, 10 reps (5 R/L)

4) Calf Smash + Anterior Ankle Mobilization

SKILL: Rope Climb’s (S Wrap, J Hook), T2B, Pistols

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Pelvic Reset

3) Glute Stretch & Low Back Press Ups

4) Lat Smash + Lat Stretch

WOD: Perform 5 rounds of the following for time:

  • 2 Rope Climbs

  • 4 D Ball Cleans (100/80, 2 R/L)

  • 8 Toes to Bar

  • 16 Alternating Pistol Squats (8 R/L)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Turkish Get-Up’s, 4 R/L for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)