WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP

Pistol Squat – HSPU

CONDITIONING
“THEY CALLED HER CINDY”
AMRAP 18 minutes
5 Chest To Bar
10 Strict Handstand Push Ups
15 Pistols Alt.

BEGINNER

AMRAP 18:
5 Pull Ups
10 HSPU
15 Single Leg Squats