SKILL/STRENGTH

Every 1.5 M x 6:

perform 10-12 pistol squats(3 sec decent)
GOAL is to perform quality movement!

Scaling the pistol squat:

single leg squat from box/plates
pistol squat with elevated heel (heel on plate)
pistol squat with assistance (להיעזר בגומיה או בעמוד לצורך תמיכה)

SKILL

5 min of DU practice:

RX= 3 max UNBROKEN sets
rest as needed

intermediate & beginners, practice the DU.

METCON-4 ROUNDS FOR TIME (CAP=15 MIN)

10 pistol squat
40 DU/30 high jumping SU/ 60 SU
15 TTB/kipping leg raises/ kipping knees to chest/ knees to chest

GOAL= 13 min