Mob & Activation

x2
20m Sampson stretch
1min Pigeon ES
2min Glute stretch ES
10 inch worms
2min forward seated fold
5m bum crawl (forwards & back)
10 thread the needles into thoracic stretch ES
20m Spiderman stretch
2min Lat stretch on box
2min KB bicep roll ES

Skills

10min EMOM
odds – Pistols prac – no more than 30secs of work
evens – 3 seated box jumps