Monday June 15th

Warm Up 1:
400m Run (500m Row if subbing row in WOD)
Mobility:
Lax Ball Shoulder Smash – 1:00/side
Foam Roll Quads – 1:00/side
Warm Up 2:
2 Rounds Light DB/Plate (5# max)
10 Front Delt Raise
10 Single Leg Glute Bridge w/ :03 Pause (5 per side)
10 Lateral Delt Raise
20 Mountain Climbers
10 Bent-over Posterior Delt Raise
10 Lateral Lunges (5/side)
Part 1:
EMOM 10 – 2 Turkish Get-ups (Alternate sides each minute), Moderate Weight
Warm Up 3:
100m Run, 10 Alternating Pistol/Pistol Scale
Part 2:
“Jack and Jill”
For Time:
100m Run
30 Alternating Pistols
200m Run
20 Alternating Pistols
400m Run
10 Alternating Pistols
200m Run
20 Alternating Pistols
100m Run
30 Alternating Pistols
Cash out: Max KB Front Hold (RX 26/18)
Scale:
Pistols => Narrow Squats, Cross-leg Narrow Squat, Pistol to Box, Heel on Plate, Stand on Box
Run => Row, Bike
Notes:
Consistency on the runs, will feel a bit wobbly going from pistols to running so use the 1st 50m or so to loosen up then get into stride, pace on pistols, break into sets if needed.
Cooldown:
Walk/Jog 200m
Foam Roll Quads, Fig. 4 Glute Roll