Your new squatting shoes are going to get some use today. For skills and thrills we will be doing some pause front squats and hand stand push ups. Strength takes time and extra time in the bottom position helps to develop better/stronger position in all the front rack movements. Now that your legs and ankles are all warmed up lets see how pistols go. If you can do them with out your knee going 3 different directions cool, lets go. If 20 is a bit much lets back that number down. If you can't get through a standard range of motion we are just going to sub lunges and get you on a program to develop ankle flexibility and some more strength. Oh yeah there is also rope climbs and double unders.