Movement Prep:
2 Min Banded Ankle Work
1 Min Butcher's Block Stretch
1 Min Weighted Shoulder Extensions

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row

Skill:
Pistols and pistol progressions
Accumulate 20 reps per leg total

Workout:

  • 15 Min AMRAP
  • 6 Burpee Box Jumps (20/16)
  • 9 DB/KB Hang or Backswing Squat Cleans (2 x 35/25)
  • 12 Weighted Box Step-ups (2 x 35/25 to 20/16)