Skill:
10 minutes of Candlestick Rock and Candlestick Rock to Pistol practice
(See video above)
Strength:
Press 6
-Perform 6 STRICT Pull-ups after each set
Metcon:
4 Rounds
10 Push Presses 135/95
15 Toes to Bar
50 Double Unders
(Classes are doing 10/10/30 reps, you are doing 10/15/50)
Endurance:
Row 10 minutes of
:30 on / :30 off
Keep a consistent pace and a lower than average SPM(strokes per minute)
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