Workout Video:
Warmup:
2 Sets:
15 Narrow Squats
15sec Duck Walk
2 Sets:
15 Back extensions
15sec Standing Ostrich
2 Sets:
15 Pushups
15sec Passive Door Hang
Strength/Skill:
Weighted Pistols
5-5-5-5-5 (each leg)
Go heavy or practice technique
Metcon:
For time:
Run 800m (400 x2)
Then:
150 Deadlifts
100 Hang Power Cleans
50 Shoulder to overhead
*split reps as you wish
*use a kb/db/barbell/backpack