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)
