Monday March 23rd

AT HOME WOD(Click on links for videos)

Warm-up:

1 Min Jump Rope (Plate Hops)
10 Step Forward Lunge
10 Band Pull Aparts
10 90/90 Shoulder Activation
20 Scap Push Ups

Stretch/Mobility:

Ankle Mobility – 1 minute each side
Triceps Stretch – 1 minute each arm
Banded Hamstring Stretch – 1 minute each leg

Part 1:

Pistol Progression – 5 reps of all 3 exercises with 4 Superman Pullups between each exercise and about 1 minute rest.

 1.Reverse Lunge with Flat Foot (5 each leg)                                                           2. Squat with One foot behind the other, if this is easy wrap foot around ankle (5 each leg)                                                                                                             3. 5 Weighted Step Up  (5 each leg) 

Alternate Part 1:

Pistol Progression – 5 reps of all 3 exercises with 5 Scap Pullups (after #1), 5 Kip Swings (after #2),  and 5 C2B or Reg Pullups (after #3).

Part 2:

5RFT of 15 Superman Pullups, 30 Alternating Pistols or Scale choice.

Alternate Part 2:

5RFT of 15 C2B Pullups, 30 Alternating Pistols.

Scale/Sub: Pistols => Any of the 3 progression