Workout Video:
Warmup:
20sec on / 10sec off for 6min:
-Duck Walk
-Pushups
-Bear Walk
-Narrow Squats
-Good mornings
-Tuck Jumps
Skill/Strength:
Pistol Squats - 12min to practice technique or build to a heavy set of 6reps weighted pistols for each leg
Metcon:
AMRAP in 20min of:
6 Burpee Broad Jumps
12 Pike Pushups
18 Squat Cleans
Endurance:
AMRAp in 36min of:
40 Reversed Lunges
20 Pushups
40 Swings
20 Sheet Rows
40 Russian Twists
20 V-Ups