A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.
B) Seated Box Jumps (if time permits)
3-3-3-3-3, increasing height with each set
2 x 5, 1 x 5+
3 rounds for time of:
15 Thrusters, 95#/65#
If scaling, choose a weight with which you could get 20-25 thrusters unbroken. There is a 12 min cap on this workout.
A) Spend 5:00 practicing static handstands.
B) When taking a break between handstands, mob your quads for at least 2:00/leg (thigh bar mash, rolling, couch stretch, etc.)