Dynamic Warm Up- Mobility Prepare for:

A.Strength
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80% 

A.WOD:
Buy in 20 R Pistols 20 L Pistols 

2 Rounds, each round for time, of:
800m Run
400m Dumbbell Farmers Carry, green/blue
10 Back Squats,@ 50% of your 1RM.  (This should be heavy but doable unbroken)

Rest 5 mins between each round. 

Buy out 20 R Pistols 20 L Pistols

 

Accessory Work & Cool down:
L-Sit Pull-ups 1×30 

Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Hamstring Stretch Hold 1-2 mins per side.
Frog Stretch Hold 1-2 mins.

 

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