09.29.2022 Partner WOD

Warm Up
Row 2:00
banded lateral walks x 20 steps each direction
feet together squats x 5 reps
Row 1:00
banded monster walks x 20 steps each direction
Cossack squats x 5 reps each side




Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

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

OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/



WOD
"Strip Sack"
20 rounds with a partner
you go, I go by round
100m run
4 burpees
6 pistols or pistol progressions


Strength
Front squat
4 sets of 2 reps @80%