dynamic :
3 rounds of :
a) lunges - length of room + back
b) air squats x 12
c) situps x 12

leg mobility, pick 2 :
a) calf smash
b) quad smash
c) hamstring roll
d) hip opening
e) banded hip distraction
f) couch stretch
g) roll/smash it band


10 minutes of technique work on pistols


upper body mobility, pick 2 :
a) shoulder smash with lax
b) tricep smash
c) roll out back
d) t spine smash
e) banded shoulder distraction
f) lat band stretch


optional conditioning :
1600 meter row or run

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