| Warmup 10:00 EMOM of Min 1: :30 of pistol practice Min 2: easy bike (the whole minute) Pistol practice; Level 1: sit to a box, stand up Level 2: stand on a box, squat down OR sit to a band, stand up Level 3: 4-6 alternating pistols, with a pause |
| Workout 20:00 AMRAP 2,4,6 etc Alternating pistols/box pistols Vups 300m run after each set |
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