So 15. Nov
a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch
b) skill pistol
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side
emom 8min
4-6 pistol squats
scaled 2-4 candle stick into pistol or alt pistol squat with anchored foot
c) conditioning
10-9-8-7-6-5-4-3-2-1 reps
for time
burpees
sit ups
squats