Movement Prep:

  • 2 Min Banded Ankle Work
  • 1 Min Butchers 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 at least 20 reps per leg

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)

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