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WARM-UP
1) Crawling Warm-Up
2) Banded Pull Apart Series
3) Scap Pull-Ups & Kipping on Rings
4) Candlestick Pistols
5) Calf & Shin Smash
SKILL: Kipping on Rings, HSPU, Pistols
ACTIVE MOBILITY
1) Anterior Ankle Mobilization
2) Quad Smash
3) Lat Smash
4) PVC Pipe 1st Rib & Trap
PARTNER WOD: Perform a 20-minute AMRAP with a partner; one person works at a time – BOTH partners must complete each part before moving on:
ME Unbroken reps, HSPU
ME Unbroken reps, Ring Pull-Ups
ME Unbroken reps right leg, Pistols
ME Unbroken reps left leg, Pistols
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: V Tucks, 20 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility