A. GENERAL (4:00)
Partner Warm up
2 sets / partner
30 sec machine
30 sec amrap, alternating between:
- Side Lunges
- Duck Walk

B. MOBILITY / ACTIVATION (2:00)
2 sets
8/8 Clam Raises
8 Butterfly position Glute bridge

C1. SPECIFIC (7:00)
Back Squat Ramp up
5 Squat empty bar: 3.3.X.1
4 @ 40%
3 @ 60%
3 @ 70%
3 @ 75%

C2. SPECIFIC
Pistol Squat
- Pistol Squat to Box or Bench
- Band Assisted Pistol Squat
- Assisted pistol with PVC on riser

4 x 2:00 on, 1:00 off

Sets 1 & 2:
20 Pistol Squats
Machine cals in remaining time

Sets 3 & 4
20/16 Cal Machine*
Max reps pistols in remaining time

Score: Reps
TC: 12 minutes
KG: N/A

Scaling Options
Beginner
10-14 Pistol squat to bench or Box

Intermediate
10-14 Heel elevated or Banded Pistols

Hollow Body Hold, weighted
5 x 30 seconds, rest 30 seconds

Goal: Isometric Core strength. Weighted with light plate or medicine ball