Warm Up
3 rounds
30s Tai Gi Spins
10 Knee bend twist
10 Samsung Rotations
20s Quad stretch L/R
20s Calf Stretch L/R
Skill Work (15 min)
Pistols 5xMax
*scaling options
_ Curtsy pistols
- Pistol to box
- pistol with band
Metcon (25min Cap)
4X8 min workouts
* 2 min rest between rounds
8min AMRAP
4 DB Devil press
4 DB walk over box
Rest 2min
8min AMRAP
1-2-3-4-5-6-7-8-9-10 etc
Cal Ski
KB Swing
Rest 2min
For Time (8min Cap)
2km Row
Rest 2min
For Time (8min Cap)
40-30-20-10
Cal Bike
Goblet Squats
Cool Down
3 rounds
30s Tai Gi Spins
10 Knee bend twist
10 Samsung Rotations
20s Quad stretch L/R
20s Calf Stretch L/R
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