10.06.2020

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)