Strength
Front Squat @60% x 2 reps x 15 sets, keeping rest between sets low
Mobility
In order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here’s a great tip to help improve those tight ankles: video here
Endurance
Short Interval: Run: repeat :30s on, :30s off until form/pace deteriorates
Long Interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
Tempo | Time Trial: Row 1000m for time
Gymnastics
Practice for 10 minutes: Blocking Movement for Quality Pull Ups
I like the wide range of workouts you can choose from!
Found the blocking movement for quality pull-ups quite hard yet effective!