Warm Up
Dynamic Circle Warm-up
+ Tabata Double Unders
Mobility
– Lax Ball on Calves x 30s each
– Banded Ankle Mobility x 15 each
– Pistol Set-up
Skill
Pistol Practice
Scaling Options:
– Post or band assisted
– Box Pistol
– Single Leg Movement ie. lunge
Metcon
For time:
Row 500 meters
50 KBS (70, 53)
100 Double Unders
Run 400 Meters
50 Alternating Pistols
75 Double Unders
Row 50 Calories
25 Double Unders
50 Walking OH Lunges (45, 25)
L3: (53, 35)
L2: (45, 30) (Walking Lunges for Pistols)
30:00 Cap
Alternate Scaling Options:
– Rowing: Scale to 400m Run each set or 100, 2 count Mountain Climbers Each Set.
Extra Credit
Worlds Greatest Stretch