Wednesday

Warm up:
Run 400m
2 rounds
5 split squats with rear foot elevated per leg
:30 hollow hold
:30 plank/inversion hold

Mobility

Strength/Skill:
Pistols
EMOM for 10 minutes
Level 1 - 10 perfect narrow stance (feet almost touching) squats (can scale to box or band)
Level 2 - using box or band, 5 controlled single-leg squats per leg
Level 3 - 3 negative pistols per leg (can try roll-up as well)
Level 4 - 3 pistols per leg
Level 5 - 3 weighted pistols per leg

WOD:
EMOM 18:00
Even - 5 deadlifts (245/165lbs)
Odds  - 5 HSPU

INT: 3 HSPU
BEG: 5 push-ups
(use 60%-70% of 1RM deadlift whichever is lower)




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