30 seconds running while jumping rope
5 each side spiderman + reach
30 seconds single unders
5 each side DB high pulls
2 rounds for quality
dead bugs x 5 each arm
mountain climbers x 20 total
hip airplanes x 5 each hip https://vimeo.com/232532965
standing straight leg hold: 15 seconds per leg
Perfecting the pistol squat
1. Squat and tap the ground with your heel. This can be done of a 15-25# plate.
2. Keep tapping the heel on the ground as you add more plates to your stack.
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 hang power clean
1 power clean
Buy In: 30 alternating pistols
21 power cleans 185/115
400m Run with wreck bag 70/50/35
21 burpee box jump overs 24/20"