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Wednesday Warm up: Run 400m 2 rounds 5 split squats with rear foot elevated per leg :30 hollow hold :30 plank/inversion hold Mobility Strength/Skill: Pistols: EMOM for 10 minutes Level 1: 10 perfect narrow stance (feet almost touching) squats (can scale to box or band) Level 2: using box or band, 5 controlled single-leg squats per leg Level 3: 3 negative pistols per leg (can try roll-up as well) Level 4: 3 pistols per leg Level 5: 3 weighted pistols per leg WOD: DL interval 12:00 Evens: 15 deadlifts (135/95lbs) Odds: 15 pushups Int - 115/75, 10 pushups Beg - 95/55, 5 pushups 
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