Workout of the Day

a) movement prep
3 rounds
30""on/10"" off
jumping jacks
samson stretch
sumo squat stretch

b) pistol squat progression
10 air squats
10 narrow stance squats
5 single leg deadlift/side
10 alt reverse lunges
10 alt pistol squat with anchored foot
5 alt neg pistol squats

WOD
a) emom 12min
even: 10 alt pistols
odd: 45sec top of glute bridge hold

b) 5 rounds
for time
40 jumping jacks
30 half burpees
20 jumping lunges

scaled lunges

time cap 15min