7 Min Pistol (Single Leg Squat) Practice
For 7 Min
3 Pistols Right

Rest 10 Seconds

3 Pistols Left

Rest 10 Seconds

See write up and video for options

These will not be unassisted pistols, but instead you will choose from one of the 3 scales/subs in the video.

You can do them on a box and allow the front leg to drop down a bit.

You can do them using a target.

You can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

Whatever option you choose, the idea is to really work on keeping the heel down, and getting the butt low. Don't get sloppy and plop all over the place. This is PRACTICE. Don't worry about your score!

KEEP THE HEEL DOWN!


7 Min AMRAP
Handstand Pike Walk around the Box

Each Walk Around = 1 Round

Change directions each time.

For it to count you have to make it ALL the way around in 1 unbroken trip.

You will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You will want the height roughly 20-24" depending on how tall YOU are.

You will get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once!

You can even sub pike shoulder taps!


EMOM 7 Min
3-7 Strict Pull Ups

Pick a number that is tough but manageable for you!

You may also sub jumping + slow lower or banded strict.

Write what you did and how many total pull ups you got in comments!