-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)