12.14.2017

Warm up:

(3 rounds)

Max unbroken Double unders (or 1:00 practice if under 50)

3 inchworm on the spot

6 rolling pistols/leg

10 Goblet Squat (pause 2sec in hole)

Mobility:

1. T-Spine smash 4:00
2. 1 arm KB Stiff leg DL 2x 10/leg

Skill:

EMOM for 16:00

1. 12 Pistols (if easy, do weighted)
2. 30 Double unders + plank hold until 50sec (PRACTICE! No singles)

Conditioning:

(TIME CAP 12:00)

40-30-20-10

DB push press @40/25
DB Front squat @40/25