“You’ve got to be a beginner before you can be anything else.”

Warm-up

30s:

Jumping Jacks
Air Squats

Single Unders
Knuckle Drags

Single Unders
Active Spidermans

Double Under Practice
Sit-ups

Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Skill / Strength

5 x 12 Single Leg KB Split Squats

Metcon – TIME

5 Rounds

Rx
10 Pistol Squats
5 Deadlifts (275/195)
Lvl 2
10 Pistol Squats
5 Deadlifts (255/175)
Lvl 1
10 Pistol Squats
5 Deadlifts (225/155)

 

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