WARM-UP
1) 250m Ski & 250m Row
2) Hollow Body & Hollow Arch Holds
3) DB Shoulder Warm-Up
4) T-Spine Extensions & Lat Smash
SKILL: Strict HSPU, Kipping Pull-Ups, Pistols
ACTIVE MOBILITY
1) Banded OH Distraction
2) Forearm & Wrist Stretching
3) Anterior Ankle Mobilization
4) Calf & Shin Smash
WOD: Perform a 16-minute AMRAP of the following:
ME reps, Strict HSPU
2X’s reps, Kipping Pull-Ups (2X’s reps of HSPU)
3X’s reps, Alternating Pistols (15 R/L, 3X’s reps of HSPU)
[EX: If I do 3 Strict HSPU, then I do 6 Kipping Pull-Ups & 9 Alternating Pistols]
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Flutter Kicks
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)