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10.24.2019

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)