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WARM-UP
Shoulder Love: nice and slow can use some resistance
2x
10 shoulder I w/ :10 pause on final rep
10 shoulder T w/ :10 pause on final rep
10 shoulder Y w/ :10 pause on final rep
Into:
2x:
20 scorpions (total)
20 iron crosses
20 prone snow angels
2x:
20 wide lunge w/ rotation
10/10 single leg glute bridges
Squat Hold
:20 on 10s off for 5 minutes/ 10 RNDS
:20 – Hold the bottom of an air squat
:10 – Stand and rest
Skill work: Alt Pistols:
EMOM 6:
RX+: :30 Max Reps
RX: 6-10 reps
Scaled: 6-10 sitting to a chair or holding onto something for balance
CONDITIONING
6 RNDS
AMRAP 2:00 of:
20 Burpees
Jumping Lunges with remaining time
(Scale:Alt Split Squats)
Rest 1:00 between AMRAPs