Thu 23. Apr
warm up
5 down ups
20 alt calf stretch
10 samson stretch
10 instep + rotation
10 lateral squat stretch
5 down ups
5 down dog & seal
10 dynamic bridge
10 hip crossover
WOD
a) pistol squat progression
10 air squats
10 narrow stance squats
5 single leg deadlift/side
10 alt reverse lunges
10 alt pistol squat with anchored foot
5 alt neg pistol squats
b) emom 10min
even: 10 alt pistol squats
odd: 45sec plank hold
scaled foot supported pistol squat/narrow stance squats
c) amrap 15min
10 reverse burpees
15 reverse snow angels
20 squats