WARM-UP
1) 2-minutes per Machine
2) Banded Pull Apart Series
3) Scap Pull-Ups + Kippin, 10 reps each
4) Lat Smash
SKILL: HSPU, Pistols
ACTIVE MOBILITY
1) Lat Stretch
2) PVC 1st Rib & Trap
3) Anterior Shin & Calf Smash
4) Anterior Ankle Mobilization
WOD: Perform 5 rounds of the following for time:
10 HSPU
15 Pull-Ups
20 Alternating Pistols (10 R/L)
**20-minute time cap
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: GHD Sit-Ups, accumulate 50 reps in as few sets as possible
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility