A) 18 min, 5 sets
10 pistols (add load if possible and elevate whole foot if needed)
10 ring hold pistols
10 goblet rear lunges
Both legs extended
Work on stable support on boxes, you can progress to rings if
– your elbows stay locked out with the elbow pit rotated forwards
– you maintain scapular depression (shoulders down away from ears) the whole set
B) 20 min
30 Front squats
60/40 40/30 20/15
30 Synchro bar facing burpees
30 Pull-ups / jumping while partner hangs
C) Couch stretch
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