Mobility

Perform 2x10 active hip flexion w/ 3sec pause each rep

Hip flexion PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x.

Perform 2x10 active hip flexion + hip ABduction

No Equipment Ninjas

Using your new 10RM for each

Handstand Push Up 15 x 1

pistol squats 12 x 2

pull up 10 x 3

Full Kit Wankers

Pendlay row.

complete 3 cluster sets of 4*2 with 20 seconds rest in between.

Take 2 minutes rest in between the cluster sets.

This week add upto 2.5kg onto the weight that you used last week.

WOD

5*5 dips increase weight from last
week or increase reps to 5 sets of 6-7

21-15-9
deadlift
pull ups
12 min time cap