L-Sit Progressions 5 min.
Burgener Warm-Up PVC
Skill Transfer PVC
50 Air Squats
50 PVC Stiff Leg Deads (Snatch Grip)
50 PVC Pass Throughs
WOD:
12 min. AMRAP....
Max hold of Knee Tuck (Knees higher than hips, I squeezed a water bottle between my legs for more recruitment. Hollow position, squeeze butt and point toes.)
Match the seconds you held w/ reps of Pistols
Post total reps and seconds
Post:
10 min. Mobility apartment sweep cooldown
Matt B: 107 Pistols and 115seconds of Knee Tuck hold
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