MONDAY

Calf pumps, Air squats with T/twists and ankle rocks

Shoulder activations – band

HS holds, pulses, lowers and PU’s.

Mountain Climbers,

Ankle mobility – knee to wall,

Feet together squats

Skill Development:

Pistols

10 Minute EMOM

@ 3 per leg

Stimulus:

·     Braced core

·     Depth in the squat

WOD

18 Minute AMRAP

·    1 Handstand Push-up

·    2 Alt. DB Snatches (RX 22½/15 Kg)

·    5 Double-unders

·    2 HSPU’s

·    4 DB Snatches

·    10 Double-unders

·    …

·    +1 HSPU

·    +2 DB Snatches

·    +5 Double-unders

·    Adding each round

Stimulus:

·   Consistent Sets

·   Pacing

·   Challenge yourself