A) Warm Up
10 alternating walking lunges with a twist
10 push ups
20 sec hollow hold
30 second/side Knee to Wall (https://www.youtube.com/watch?v=UM10qXgvGvw)
B) Technique/Strength – Building Pistol Strength
3 x 5-10 (per leg) pistol step ups. Rest 90 seconds between sets.
This is different than a regular step up. Set yourself up with beside the box (not facing it). Heel is positioned close to the glute, high on a box (ideally close to the same position you would be in for the bottom of a pistol).
If you don’t currently have pistols, the other foot is on the floor, use a little hop to start the movement. Progress the movement by using less of the foot to help or by bringing the foot higher off the floor closer to a pistol position.
If you have pistols, this is time to work on refining the movement. Work on not holding you foot or on keeping you chest upright, etc. Choose one and work on the best movement your body will allow you.
20 min AMRAP (working at about 80% effort):
10 Air Squats
100 m run carrying Med Ball (20/14)
10 Evil Wheels
10 Ring Rows