Squats-
4 super sets of-
Glute & Hams' Dominant– 8/8 Pistols squats
Quads Dominant– 8 Cyclist squat
Scale for Pistols-
– Single leg sit to stand from different heights.
Metcon-
For time-
21-15-9 "Devil Presses" 22.5/15kg
120-90-60 Double unders
StrengthCon-
5 MultiSets-
10 DB floor press
20 Air squats
10 Deficit Push ups
10 "Cyclist squats"
– Rest 2 minutes between sets
In teams of 2-
36 "man makers" in total, 40/30kg
– I go, You go.
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