Conditioning: 2RFT (30 min cap) 1000/800 Meter Row 800 Meter Run 40 Alternating Pistols Squats | Goblet Cossack Squats 44/26 | Single Leg Squat to box 20 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups
Workout – we have a relatively longer conditioning piece immediately couples with 4 higher skill, strength based movements. We should have plenty of time to demo movements and find appropriate scales, but specifics are listed below: Pistols – scale to assisted pistol (heel elevated, weight in offhand) but not bands. Then scale to Goblet squats or to single leg squat to box. C2B – Scale to regular pull ups, jumping pull ups, or ring rows HSPU – Scale to 1-2 mats, Pike Push Up on Box or floor, DB Z press.
Core: 3 Sets of Max Hanging Straight Leg Raise