11/07/23

SKILL

Pistol Squats

-Single Leg Box Squats

-Pistols Squat Holds (w/ counterbalance)

-Pistol Negatives

-Alternating reps

STRENGTH

Every 2 minutes for 16 minutes

4 Deadlifts

8 Dips (RX+ Ring Dips)

*log the weight on the bar each round

METCON

For time (15 minute CAP)

10 DB Lunges @ 40/20

10 Pull-ups

10 Push-ups

10 DB Lunges @ 40/20

8 Pull-ups (RX+ Strict)

10 Push-ups

10 DB Lunges @ 40/20

6 Pull-ups (RX+ C2B)

10 Push-ups

10 DB Lunges @ 40/20

4 Pull-ups (RX+ Bar Muscle-ups)

10 Push-ups

10 DB Lunges @ 40/20

2 Pull-ups (RX+ Ring Muscle-ups)

10 Push-ups