A. GENERAL (6 min)
3 rounds
:30 Forward lunges
:30 Plank shoulder taps
:30 Cossack Squats
:30 Heel Touches

B. MOBILITY / ACTIVATION (2:00)
Ankle Stretch on box/bench or Ground
1 x 30-45 seconds/side

C. SPECIFIC (5:00)
Set-up for Bulgarian Split Squat: https://youtu.be/T6vDNc5e_OE
- Take 2 minutes to go over set-up
- 6/6 Unweighted
- Ramp up to find correct weight for workout

C2. SPECIFIC (8:00)
Weighted Sit-ups
5 Sit-ups, butterfly, no arm, unweighted
5 Weighted sit-ups with workout weight
—
Pistols
3/3 Pistols to Box
6 Alternating band assisted pistols
6 Pistols
—
Ring Rows
2 x 5, find appropriate positon

Bulgarian Split Squat
6 x 3/3 Heavy, Across
Rest 1 minute between sets

Score: Checkmark
TC: 10 minutes
KG: N/A

Scaling Options
Beginner
4-6 x 3/3 Bulgarian Split squat, unweighted, tempo

Intermediate
As written

5 rounds for time
10 Weighted sit-ups @ 35/20 lbs
10 Pistols
10 Ring Rows

Score: Time

TC: 12 Minutes
KG: 15/9, BEG: N/A,
INT: 11.5/7/5

Scaling Options
Beginner
4 rounds
10 Ab Mat Sit-ups, hand to side
10 Single leg Squats to box
10 Ring Rows

Intermediate
10 Weighted sit-ups @ 25/15lbs
10 Band Assisted Pistols
10 Ring Rows

Bear Hug Banded Stationary March
3 x 60 seconds

Goal: Hip flexor & Glute work