Dynamic Warm Up – Mobility Prepare for..
A: Strength: Front squat 5×3 work to a heavy 3
In Between sets work on Handstand walk or the progression to a handstand walk
B: WOD (“Go unbroken on strengths, fight through and work on weaknesses.”)
15 Front Squat 135/115 15 Pistols
9 Front Squat 135/115 9 Pistols
6 Front Squat 135/115 6 Pistols
21 Toes 2 bar 50-ft. handstand walk
15 Toes 2 bar 50-ft. handstand walk
9 Toes 2 bar 50-ft. handstand walk
Scaled: Front squat 115/95, 95/75, assisted pistols.
Knees to elbows, nineties, off a med ball. Toes to rig /bear crawl
Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.