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.


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