A) NOTES
- Strength: Today we've got some great single leg work with two different movements and one of our favorite core variations, the Overhead Sit-up
- Metcon: Descending reps of Burpees and Pistol Squats are on the menu today, challenge yourself with a tough pace, but still focus on movement quality.
- Equipment: Medium & lighter weight, bench/chair for pistol scaling

B) WARMUP
3 Rounds of:
3 Shin Box + Forward Fold each
6 Overhead Goodmornings
9 Bodyweight Reverse Lunges each
12 Scapular Push-ups
Then: 30 Jumping Jacks, 30s High Knees

C1) SINGLE ARM FRONT RACK BULGARIAN SPLIT SQUAT
4 x 8-12 each 3s down. Rest 60s.
C2) SINGLE LEG RDLS
4 x 6-8 each. Rest 60s.
C3) OVERHEAD KETTLEBELL SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
20-15-10 Burpees
40-30-20 Pistol Squats total
– Goal: Challenging pace with quality movement.

L1: (Up downs) (Shrimp Squats or Box Pistols)

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) BULGARIAN SPLIT SQUAT (no weight)
4 x 8-12 each 5s down. Rest 60s.
C3) ARMS OVERHEAD SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
As above

E) WORLDS GREATEST STRETCH
As above