Warm up
Foot drills
100’ of each
5 minute hero pose
Then
3 rds
10 lunge and reach
10 deck squats
10 Hindu squats
10 Cossack squats
Strength
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
WOD
Amrap 9
50’ side shuffle (25’ each way)
20 bw lunges (drop step)