10m - Dynamics
10m - Pistol movement prep
10m - Strength Session:
4x10 Push Ups for Quality - add load if possible
4x10 Pistols for Quality - add load if possible
MetCon - FT (with a partner):
Air Squats while partner holds bottom squat
Double Unders while partner holds plank on hands
*15m time cap
**This workout will be formatted as follows:
P1 - Performs 40 air squats while P2 holds bottom squat. Then switch roles.
P1 - performs 40 dubs while P2 holds a plank on hands. Then switch roles.
P1 - performs 30 air squats while p2 holds bottom squat. Then switch roles.
Continue in this fashion until 10 and 10 are completed. Scale dubs as needed on an individual basis.