WARM UP
Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing
Burgener
Foam roll
BUY IN
Back Squat
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM
SKILL
Pistol
WOD
For Time:
Row 800m
30 pistols (15 each leg)(No band. Use PVC or rack for support)
25 burpee box jump 30"/24"
20 back ext (lift chest, feet stay on ground)
15 inverted row (use rings or BB on a rack)
Row 800m
CASH OUT
Split Jerk - HOLD in the catch position. 5 sets hold 30 seconds
Start with ~50% 1RM, increase if comfortable
MOBILITY
Quads and L/S
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