MONDAY

Shoulder activations (band)

arm windmills, m/climber complex,

Movement warm -up

Pistol:

hold stretch for 60-90s e/side

100m run

calf and soleus stretch

100m run

side2side goblet rocks

100m run

couch stretch against wall

100m run

from a box seat – 1 leg stand

100m run

off centre air squats into pistols

Ball slam specific:

think angry and slam it

catch it in the bottom

WOD

36 Minute E2MOM

You Go/I Go

·  6 Alternating Pistols

·  10 Ball Slams OR 5 Dead-ball Ground-to-shoulder

·  Max Calories

What’s it about:

·   Building Pistol progressions in a WOD

·   Fast movement transitions/recovery