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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