Warm-up/Mobility

 

2 Rounds:

30 second Chair Hold against wall – parallel squat position

10 Box Step Ups Left/10 Right

10 Good Mornings

 

Hip Capsule External Rotation (2 mins per side)

 

Handstand Walk/Pistol Tech (10-15 mins)

 

WOD A)

 

1000m row

30 Pistols (Box Pistols as progression. Bulgarian Split Squats as a modification – 15 each leg)

20 Handstand Pushups (10 Wall Walks or 30 Inverted Pushups)

30 Overhead Walking Lunge Steps (55/35lb plate)

100/80/60 Double Unders (300 Singles)

 

 

WOD B)

 

25 Ab Mat Situps @ 4111 Tempo (Break into manageable sets eg. 5.5.5.5.5)