WARM UP
Coach Stretch
Hamstring Stretch
3 RDS
4 L/R Single leg Box Squat
5 Sumo Stance good Morning
5 yoga push-up
20s Bike/Row
Skill / Strength
5x5
L/R split stance Romanian deadlift
Light load
Superset:
5 Seated DB Shoulder Press (L/R)
WOD
E3MOM for 15 mins
8 Alt. Pistol Squat
10 Handstand Push Up
14/11 cal Row or 12/9 cal Bike
Modifications:
Pistol squat: Alt. Split squat jump, box assisted pistol, narrow stance squat
HSPU: HRPU, pike push-up
Post WOD Accessory
100m Heavy KB/DB Suitcase Carry
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