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Tuesday April 25, 2017


Tuesday April 25, 2017

Mobility/Activation: accumulate 2:00 on each leg weighted ankle stretch with kb (place leg up on a box or sit in squat)


Skill: Pistol Progression Lunge 1 and Lunge 2 , then


F: 3 x 10/leg single leg box squat

P: 3 x 10/leg single leg box step ups

C: 3 x 6-8 leg pistols on floor




EMOM for 16 min

Even min: 15 wall balls

Odd min: 10 box jumps


Coaches’ notes: the goal is to average 2 seconds a wall ball throughout the workout equating to 30 secs of work followed by 30 secs of rest. Try hard to go unbroken even round on the wall balls. There are less box jumps and they are designed to keep your heart rate up, but allow you to also rest during the odd minutes.

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