Warm Up
Couch stretch 1 min. each side
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 PVC thrusters
5 burpees
Skill
Pistol practice
3 x 20
WOD
Chip Away
200m run
100 DUs
50 DB snatches
25 goblet squats
50 DB snatches
100 DUs
200m run
Post
5 min. plank
Front, side, side, front, superman
Banded stretches