General WarmUp
3 rounds
30s Samson lunges
30s Pause air squats
Mobility
pigeon stretch 30s/leg
Specific WarmUp
6' EMOM
Odd Minute
5 Bent over trap-3 raises (Hold every rep for 3 seconds)
5 glute bridge (Hold every rep for 3 seconds)
Even Minute
20s/20s of Pistol practice
(Pistols / no hands-Pistols / hand grabbing foot-Pistol to table, couch, stable object)
Cossack Squats
Strength
10' EMOM
4-6 Cossack squats per leg
You can add weight in Goblet position
Workout
3 rounds each for max reps
90 seconds max Glute bridge march
60 seconds max Step-ups
30 seconds max Squats
Round 4: take the reps completed in round one and perform them for time.
CoolDown
Core Windshield wipers 3 x 6-10 per side
Rest as needed between sets