5 1

WARMUP

200m Run
1 MIN Bottom Squat Hold
20 (ea/s)   DB Press (light)  ...

 then

2 rnds
10 (ea/s) Banded Side-walks
20 Walking Lunges
30 Air Squats  - 1 sec Pause at bottom

STRENGTH

10 min EMOM -  alt
A)  30 sec  Goblet Squat
B)  30 sec  Reverse Step Lunges

WORKOUT

3 RNDS
14 Pistols
    OR  pistols on box
          OR  16  lunges
10 STOH   115/85  (shoulder to OH)
            OR  95/65
               OR  45/35
400m Run

BONUS

2 rnds
Shoulder Shear - 1 min ea/s
Couch Stretch - 1 min ea/s
Straddle Stretch - 2 min
Pigeon Stretch - 2 min  ea/s