WARM-UP:
400m Easy Run
20 Iron Cross
20 Alternating Single Leg Glute Bridges
3 x
5 Bootstrap Squats
10 Air Squats (Narrow stance every set)
SKILL:
Pistols
Lvl 1:
3 x :10 Pistol Hold, each leg (using object for support)
3 x 10 Cossack Squat (pause in the bottom of each rep)
Lv1 2:
3 x :10 Pistol Hold, each leg (using object for support)
3 x 6-10 Pistols (may use object for assistance)
Lvl 3:
3 x :10 Pistol Hold, each leg
5 x Max Pistols in :30, :30 Rest
CONDITIONING:
AMRAP 15 of:
200m Run (or 250m Row or 500m Bike)
12 Deadlifts @ 115/80
9 Hang Squat Cleans
6 FR Lunge Steps