Sunday, 1/5

Warm Up

2 Rounds
20’ Bear Crawl
12 Spider Lunes
20’ Walking Lunge 
12 Pause Squats

then
2 Rounds
2-4 Wall Wallks
1 Minute Banded Ankle Distraction/side

Skill

4 Rounds
1 Minute Max Strict HSPU*
Score by reps
1 Minute Rest
1 Minute Max Pistols**
Score by reps
1 Minute Rest

Prep (8 Minutes)
8 Alt Lunges w/Single DB OH, 4/side (light)
4 Plank to Squat
8 Alt Lunges w/1 arm OH, 1 arm Front Rack, 4/side (light)
4 DB Deadlifts
8 Alt Lunges w/1 arm OH, 1 arm Front Rack, 4/side (working weight)
4 DB Burpees

Met Con

For Time (20 Min Cap)
4 Rounds
8 Box Jumps
8 DB Alt Lunges (L DB OH, R DB in Front Rack) 50/40/30, 35/25/15 RX+ 70/50
8 Box Jumps
8 DB Alt Lunges (R DB OH, L DB in Front Rack)
8 Box Jumps
8 DB Burpees
Score by time

*  Scale HSPU to up to two Ab Mats or 5-8 Seated DB Strict Press
** Scale Pistols to 5 Reps/side of assisted Pistol holding onto upright or Single Leg Squat standing on a box.