-Warm Up-
2 rounds
10 kossack squats
8 eccentric ankle dorsiflexion
5 squats with feet on plates 5 with heels
20 plate hops
10 sciatic nerve floss
-Strength-
6 sets
5 strict pull-ups (weighted if you can)
5 Single arm DB strict press (each arm)
-WOD-
EMOTM 16
Minute 1 : 40 doubles
Minute 2 : 16 Pistol’s (alt legs)
