TUESDAY

Calf pumps, Mountain climbers, Air squats ankle rocks, calf stretches, ankle mobility stretches.

Banded shoulder activations

Scap pull ups, lat pull backs, pull up progressions

Feet together squats, from box or plates heel taps and sweep forwards, pistols

Skill Development:

Pistols

10 Minute EMOM

@ 3 per leg

Stimulus:

·     Braced core

·     Depth in the squat

WOD

17 Minute AMRAP

·    6 Pistols (3 each leg OR 12 Air Squats)

·    9 Chest-to-Bar Pull-ups OR Jumping Chest-to-Bars

·    12 Sit-ups OR GHDs

·    100 Meter Run

Stimulus:

·   Consistent Sets – aim to maintain that number across all sets

·   Pacing