WARM-UP:
2 x
5 Inch Worms
10 Shoulder Taps from High Plank
10 Spiderman Lunges
2 x
:10 Ring Support Hold
10 Cossack Squats
SKILL:
Pistols:
3 x :10 Pistol Hold, each leg
6 x 6-12 Pistols alt legs
*If you do not have pistols, perform negatives, lowering yourself down with one leg and standing up w/ two
CONDITIONING
At 0:00
EMOM 15 of:
Min 1: 15/10 Calorie Machine
Min 2: 15 Wallballs
Min 3: 5-10 Ring Dips or Push-ups
At 15:00
30/20 Calorie Machine @ 100% for time