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WARM-UP
1) Crawling Warm-Up
2) Candlestick to Pistol Squat
3) Scap Pull-Ups, Monkies, Kipping, Negative Pull-Ups
4) Wall Walk to Hollow Hold
SKILL: Pistols, HSPU, Pull-Ups
ACTIVE MOBILITY
1) 1st Rib & Trap
2) Lat Smash
3) Calf Smash
4) Anterior Ankle Mobilization
WOD: Perform the following for time: 3000m Row
Every 500m do…
10 HSPU
10 Alternating Pistols (5 R/L)
10 Pull-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Sit-Ups, accumulate 100 reps in as few sets as possible
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)