THURSDAY

Strength Development

Pistols

8-minute EMOM

3+ Pistols/Leg Alternating

Focus:

·   Building single leg strength and stability

·   Working on individual progressions

·   Building ankle flexibility

·   RX+ : challenging volume or wear a vest or try them with your eyes closed

WOD

15-minute AMRAP

·    5 Front Squats (RX 85/60 Kg)

·    10 Sit-ups/GHD’s

·    100-meter Run

Focus of WOD:

·   Weightlifting/metabolic conditioning

·   Building movement set capacity – cycle speed.

·   Short recovery time