EMOM 16

Min 1) Single Leg Squat Practice (Pistol)

Min 2) Toes to Bar Practice for :40

Min 3) Handstand Hold :40

Min 4) Rest

METCON:

50 – 40 – 30 – 20 – 10

Walking Lunge (no weight) (50 total – 25 ea leg, 40 total – 20 ea leg… so on)

Ab Mat Sit Ups

Double Unders for Double Reps

OPTIONAL ADDITIONAL WORK:

A) Bike Conditioning: 5 x 15/12 Cal Sprint – Rest 2:00 after each set

B) Foam Roll & Stretch (20:00)