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WARM-UP
1) Tabata Row (20s On, 10s Off – 8X’s)
2) Candlestick to Pistol Squat
3) Top Down Pistols
4) Pistol Swing Drill
SKILL: Turkish Get-Ups & Pistols
ACTIVE MOBILITY
1) Anterior Ankle Mob.
2) Calf Smash
3) Pec Smash
4) Lat Smash & Lat Stretch
WOD: Perform 7 rounds of the following for time:
3 Turkish Get-Ups (right side, 53/35)
6 Pistols Right Leg
3 Turkish Get-Ups (left side, 53/35)
6 Pistols Left Leg
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Kneeling Lateral Med Ball Slams, 15-20 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)