WARMUP
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Bootstrappers
20 Alt. Bicycle Crunches
10 Alt. Curtsy or Reverse Lunges
10 Squat Jumps
SKILL
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Bootstrappers
20 Alt. Bicycle Crunches
10 Alt. Curtsy or Reverse Lunges
10 Squat Jumps
WORKOUT
EMOM x 10 MINUTES
MIN 1 – 6-10 Reps of Pistol Practice Option*
MIN 2 – :45 Static Hold Option**
*Pistol Options…
Banded Pistol Squat
Tall Box Step-Ups
Curtsy Squats
Narrow Stance Air or Goblet Squat
**Static Hold Options…
Tuck Hold
Wall Ball Weighted Hollow Hold
Front or Reverse Plank
Wall Ball Squat Hold
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