October 6, 2022

Warm up

2 rds

30 toe raises

10 sissy squats

10 knee push aways each side

20 knee touches to wall with heel on ground

Then on a box 230 each side knee driving forward with full foot planted on the box.

Then

15 minutes

Warm up barbell and pistols for workout

Workout

15 pistols each leg

12 box jump overs

9 hang cleans

6 front squats

3 shoulder to overhead

Run

3 shoulder to overhead

6 front squats

9 hang cleans

12 box jump overs

15 pistols each leg