Wednesday, June 17


3 minutes of double under practice

1 minute in a wide squat

1 minute in a narrow squat

10 pistol progressions (choose 1 progression that will help you get to the next level)

10 pistols (5 each leg)

10 Back extensions

10 Glute ham raises

10 PVC pipe Good mornings

10 Empty bar good mornings




Deadlift- 5×75%, 3×85%, 1×95% + reps



As many rounds as possible in 15 minutes of:

7 Pistols

7 Deadlifts

21 Double unders


L1: Choose Weight, modified pistols and double reps of single unders

L2: 225/155 lbs

L3: 275/185 lbs

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