04.12.18

Warmup
6 min AMRAP
20 Double Unders or 40 singles
8 Walking Lunges per leg
4 Walkout to Scap-up

Mobility
Joint Mobility/Group stretch x 6 Min

Skill
Review the Pistol Squat. Then attempt each of the following movements for 5-8 reps of each.

Bench/Box Seated Pistol
Knee Tap Squat
Candlestick roll up
Pistol With Counterweight (Light)
Single Leg Roll Up

Strength
EMOM x 15
1 – 5-8 Pistol Squats per side or 5 Candlestick Roll Ups
2 – 10-12 GHD Sit Ups ( or 20 Abmats)
3 – 8 Reverse Lunges Per Leg with Barbell In Front Rack Position

Metcon
Every 5 min for 3 Sets (15 min clock)

25 Cal Bike, Row or Ski
50 Wallballs

P – 20/14
L – 20/14
F – 14/10

Score is your slowest split

Cashout
100 Banded Tricep Push Downs
https://www.youtube.com/watch?v=ffbKOW75l8o
50 Banded Pull Throughs
https://www.youtube.com/watch?v=HXoox4cLG1U