Warm Up : (10 Minutes)
Dynamic
+ Tabata Double Unders
Mobility : (5 Minutes)
– Lax Ball on Calves x 30s each
– Banded Ankle Distractions x 15 each
– Ankle Plantarflexion x 60s
Skill : (10 Minutes)
Pistol Practice
*Spend 5:00 going over Pistols and 5:00
practicing.
Scaling Options:
– Post or band assisted
– Box Pistol
– Single Leg Movement ie. lunge
Metcon : (30 Minutes)
For time:
Row 500 meters
50 KBS (70, 53)
100 Double Unders
Row 400 meters
50 Alt. Pistols
75 Double Unders
Row 50 Calories
50 Walking OH Lunges (45,25 Plate)
25 Double Unders
30:00 Cap
Accessory : (5 Minutes)
Worlds Greatest Stretch