Warm Up
3 rounds
30s Tai Gi Spins
10 Knee bend twist
10 Samsung Rotations
20s Quad stretch L/R
20s Calf Stretch L/R
Skill Work (15 min)
Pistols
*scaling options
_ Curtsy pistols
- Pistol to box
- pistol with band
Metcon (25min Cap)
For Time
Buy in 1000m Row/2500m Bike
5 rounds
15 Burpees
25 KB swings 24/16
Buy out 1000m Row/2500m Bike
Cool Down
30s Tai Gi Spins
Knee bend twist
Samsung Rotations
20s Quad stretch L/R
20s Calf Stretch L/R
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