Monday 20th July

Warm-up

5 RBM
10 alt lunge (left arm weight in front rack, right weight at side)
swap
5 Inchworms
10 alt lunge (left arm weight in front rack, right arm weight OH)
swap

Pistol progressions
5 Air Squats, 5 feet together squats, 5 toe spots/side, 5 ankle wraps/side, 5 to object/side, 5 pistols/side

Metcon (4 Rounds for reps)

AMRAP 3
6x Air Squats
6x Push ups

rest 1 minute

AMRAP 3
6x Jumping squats
6x Pike Push ups

rest 1 minute

AMRAP 3
6x OH Squats (With 1 DB or scale to Broomstick)
6x Burpees over a thing

rest 1 minute

AMRAP 3
Pistols
———————–
Scaled/Silvers:
AMRAP 3
6x Air Squats
6x Push ups

rest 1 minute

AMRAP 3
6x alt Lunges
6x Pike Push ups from knees

rest 1 minute

AMRAP 3
6x OH Squats with broomstick
6x Burpees over a thing

rest 1 minute

AMRAP 3
Pistols *use scale from warmup