Warm Up

3 rounds
Run 200 m
Wall sit with a KB press- KB in each hand (go light). Maintain a good wall sit while strict pressing the KBs. Perform 10 reps each round. https://www.instagram.com/p/Bn_-S88jY-B



Ankle stretches or foam roller of the calves 2:00

Glute Activation with mini-band https://www.instagram.com/p/BmwtGtUnhn1
 then..
pistol progression https://www.instagram.com/p/BnCPVe_nchy
1. With one 45# plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.✅

2. Progress to 2 or 3 stacked plates if the above exercise gets too easy.

Skill: Front squat
2 sets of 4 reps @70%
2 sets of 3 reps @ 75%
2 sets of 2 reps @80%

WOD
Buy In: 100m (pylon and back) sled push- no more then 2 stops so weigh the sled accordingly
12:00 AMRAP
12 alternating pistols- sub Cossack squats
10 alternating DB snatch 50/35
4 burpee box jump overs