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) Standing Box Jumps (if time permits)
3-3-3-3-3, increasing height with each set
2 x 5, 1 x 5+
For total time (including rest):
A) 5 rounds of:
5 Pull-ups/Supine bar rows (no bands on pull-ups)
10 Wallballs, 20#/14#
After completing 5 rounds, complete a garage run. Part A ends when you re-enter the weight room and check the clock.
B) Rest 2 minutes.
C) 30 Burpees
A) Spend 5:00 practicing static handstands.
B) When taking a break between handstands, mob something (your choice) for a total of at least 4:00.