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“Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.” – Alice Walker

– Weightlifting –

12min to establish a 1RM clean

– Strength –

12min to establish a 2RM STRICT Press

– Conditioning –

EMOM x 10min:

ODD:  6-10 burpee C2B

EVEN:  12-20 alternating pistols

– Mobility –

Banded chicken wing x 2-3min ea side

On floor, arm behind back, lat/serratus mash w/ lacrosse ball x 2-3min ea side

Bench swimmer w/ internal rotation lacrosse ball mash x 2-3min ea side

[youtube=://www.youtube.com/watch?v=tXDyWBqHGvM&w=854&h=480]

Pistol Progression #1

[youtube=://www.youtube.com/watch?v=VRaH9OeTzHs&w=854&h=480]

[youtube=://www.youtube.com/watch?v=BZHdEWVLiag&w=854&h=480]

[youtube=://www.youtube.com/watch?v=S51b6Pf_aU8&w=854&h=480]