10m - Dynamics

10m - Pistol movement prep

10m - Strength Session:

4x10 Push Ups for Quality - add load if possible

4x10 Pistols for Quality - add load if possible

MetCon - FT (with a partner):

40-30-20-10

Air Squats while partner holds bottom squat

Double Unders while partner holds plank on hands

*15m time cap

**This workout will be formatted as follows:

P1 - Performs 40 air squats while P2 holds bottom squat. Then switch roles.

P1 - performs 40 dubs while P2 holds a plank on hands. Then switch roles.

P1 - performs 30 air squats while p2 holds bottom squat. Then switch roles.

Continue in this fashion until 10 and 10 are completed. Scale dubs as needed on an individual basis.