Warm Up
Row/bike 400m

2 rounds of:

10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/

Foot drills: with bare feet do the following each 2 lengths of the gym
1. walk on toes forward and then backward
2. walk on outside of foot
3. walk on inside of foot
then with shoes on walk on heels for 2 lengths


Skill: Single leg movement
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

Skill: single arm strict press
8-6-4-2 reps each side
Single arm KB or DB strict press- add load as you decrease reps


WOD
4 Rounds Not Timed- pick a weight that can be used for all three exercises
10 1- arm suitcase deadlifts
10 1- arm KB swings
  5 1-arm KB thrusters

repeat same movements for the other side