Warm up
Foot drills
100’ of each

5 minute hero pose

3 rds
10 lunge and reach
10 deck squats
10 Hindu squats
10 Cossack squats

Emotm 20
Even 8-12 pistols
Odd 4-6 pull ups

Pistol scaling – that is total reps not each leg
Scale pistols to single leg sit to stand/single leg sit to double leg stand/deck squat/x2 air squat

Scale pull ups to ring row/table row/towel row/bent over row/x2 one arm row

Amrap 9
50’ side shuffle (25’ each way)
20 bw lunges (drop step)

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