2021/01/03 Workout of the Day


General Warm-Up
10:00 at a continuous pace
30 Jumping jacks
15/15 Single leg glute bridges
10/10 Split squats, pause 0:02 in the bottom position
10 Beat swings
0:30/0:30 Ankle mobility posterior banded distraction

Skill and Build Up
Pistol Progression (2) (~4:00)
10 Close stance squat, pause slightly in the bottom
3/3 Stagger stance squat
3/3 Leg crossed behind
6 Pistols, alternating (place heel on plate or squat to a box if needed)

Build Up (~3:00)
Moderate pace
5 Pull-ups or pull-up variation to be completed in the workout
5 Pistols, or pistol variation to be completed in the workout
5 Burpees

Metcon (Time)
For time
3 Rounds
25 Pull-ups
25 Pistols
25 Burpees

Cool Down / Mobility
1:30/1:30 Couch stretch
1:30 Childs pose