Tuesday

WU

Pick 1

Hill Loop x2,
Flat Loop x3
10 min Row – should be 30 secs off 500 split
10 min Airdyne- 10 sec sprints at the top of every minute

then 1 min each side
Pigeon
Couch
Calf

WOD
Explanation of Single leg box squat, rolling pistol, couter-balanced pistol, straight pistol

4 min practice session of one of the above

then

3-4 per side per minute for 6 mins

then

 4 mins max effort at each of the following

Tire Flips + Jump Through
Gimme Gimmes
Slam Balls
Ground to Overhead

*1 min rest between. Reps will be counted and written up.

Cooldown

1 lap yogic inchworm (high plank, up dog, down dog, inchworm)

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