Deadlifts: 3x3
Maintain good form on all reps.
Metcon
For time:
Walking Lunges x26 (13 each leg)
21 Pull-Ups
21 Sit-ups
Walking Lunges x26 (13 each leg)
18 Pull-Ups
18 Sit-ups
Walking Lunges x26 (13 each leg)
15 Pull-Ups
15 Sit-ups
Walking Lunges x26 (13 each leg)
12 Pull-Ups
12 Sit-ups
Walking Lunges x26 (13 each leg)
9 Pull-Ups
9 Sit-ups
Walking Lunges x26 (13 each leg)
6 Pull-Ups
6 Sit-ups
Optio: Start at 18 and work down
Legionary start at 15
Civilian start at 15 but only 10 lunges per leg.
Use bands/jumping pull-ups as required.
Skill Work
Pistols: Single leg squat progressions. Using a stack of weights, a bench, a chair or similar as a guide, squat down until you touch then come up again. Lower the target as you get more proficient.
Post results to comments or yout FK.UK trog.
Vires et Honestas
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