WARM-UP:
2 x
:20 Easy Machine + :10 Hard
5 Half Burpees (land in bottom of squat)
2 x
1:00 Squat (:30 down + :30 Up)
:30 Hang From Pull-up Bar
2 x
10 Cossack Squats
5/5 Single Arm Ring Rows
STRENGTH:
3 x :10 Pistol Hold, each leg
6 x 8-14 Pistols alt legs, on the minute (Progressively get faster every round)
*If you do not have pistols, perform negatives, lowering yourself down with one leg and standing up w/ two. Don’t worry about doing these on the minute. Instead focus on finding balance in the movement.
CONDITIONING:
3 x
400m Run (or 500m Row or 1k Bike)
10 Front Squats @ 155/105
10 C2B Pull-ups
10 BF Burpees
*15 Minute Cap