WARM-UP
1) 250m Ski + 250m Row
2) Pull Over on Foam Roller
3) Siding Lunge Series w/Plates
4) Pistol Variations
ACTIVE MOBILITY
1) Calf & Shin Smash
2) Anterior Ankle Mobilization
3) PVC Pipe 1st Rib & Trap
4) Spider & Glute Stretch
WOD: Perform 5 rounds of the following for time:
5 Strict HSPU
10 Pistols (5 R/L)
15 Weighted Sit-Ups (45/25)
20 Wall Balls (20/14)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)