03.03.2020

WARM-UP

1) 250m Ski & Row

2) KB Hip Flexor Warmer & Anterior Ankle Mob.

3) Single Leg RDL & Single Leg Squat Variations

4) Pistol Progression & Practice

SKILL WOD: Using an 8-minute running clock, accumulate 30 reps per leg (60 reps total) of a Tempo Pistol Squat (3-5s down); break up reps & rest as needed

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) High Glute Smash

3) Pec & Tricep Smash

4) Banded Lat Stretch

WOD: Perform the following every 2-minutes for 7 rounds total; REST with time remaining:

• 1 L Sit Legless Rope Climb

• 3 Strict Ring Dips

• 5 Deadlifts (225/185)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Barbell Cauldrons, 15-20 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility