Be sure to arrive early to complete your ten minutes of dynamic flexibility work. 1. Banded hip flexion with external rotation bias (2 min/side).

2. Technique review: the pistol. Building single leg strength progressively, then developing flexibility as you progress toward the full movement. (10 min)

3. Choose one: "Cindy" AMRAP 20 5 Pull-ups 10 Push-ups 15 Squats

Level III and Level II: as rx'd. Level I: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. Scale movement assistance and/or exercise volume as appropriate.


"Mary" AMRAP 20 5 Headstand push-ups 10 Pistols (alternating) 15 Pull-ups

Level III: HeSPU to red crash mat Level II: HeSPU to one Abmat. Level I: NA.

4. With time remaining, September mobilizations.

Have fun!