11-17-2021

Warm-up

3 Rds

25′ Pike Walk

25′ Broad Jump

10 Box Step Up

10 Banded Good Morning

3 Tempo Handstand Hold(10 sec hold, 3 sec down)

Technique

Single Leg Squat Development

10 Minutes

1- Controlled Box Single Leg Squat

2- Ring Assisted Single Leg Squat

3- Plate Under Heel Single Leg Squat

4- Pistol Squat

*Take ten  minutes to work on single leg squatting. Start at your level, and work through the progressions to learn the pistol squat.*

Metcon

For Time

4 Rds

16 Deadlift (135/95)

8 HSPU

4 Alt Pistol Squat(3:1 Walking Lunge)