Workout of the Day

CAGE WORKOUT
a) movement prep
2 rounds
5 down ups
10 step ups
10 samson stretches

b) prehab
2 rounds
40"on/10"off
reverse snow angels
arch hold

c) conditioning
6 rounds
for time
20 alt db snatches 20/15
10 burpee box jump overs 60/50

time cap 15min

HOME WORKOUT
movement prep
3 rounds
30"on/10"off
samson stretch
down ups
lateral squat stretch

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) for time
buy in 50 burpees
4 rounds
20 sit ups
20 pistol squats
buy out 50 burpees

scaled foot supported pistol squat/narrow stance squats

time cap 17min