“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


Pistol Progression #1