Strength: EMOM 10min
Min 1: 5 Front squats *add 5lbs
Min 2: 5 Strict pull ups
Conditioning:
1000m row
15 L legged pistols
15 R legged pistols
25 sit ups
12 L legged pistols
12 R legged pistols
25 sit ups
9 L legged pistols
9 R legged pistols
25 sit ups
1000m row
Coach's Notes:
Pistols: To a bench
- keep knee in line with toes, standing leg stays heel down, hips go backwards while reaching opposite foot and arms forward, complete with full knee and hip extension
Sit up:
- soles of feet together, hands touch the ground at the beginning, reach arms forward, complete rep with shoulders above the hips and spine extended
At Home Version
Strength: Every 90seconds x 5 rounds
10 Front squats 10 Bent DB rows
Conditioning:
5:00 cardio
15 L legged pistols
15 R legged pistols
25 sit ups
12 L legged pistols
12 R legged pistols
25 sit ups
9 L legged pistols
9 R legged pistols
25 sit ups
5:00 cardio
