6 V-Roll to Pistol Balance E/S
20 Weighted Glute Bridges
20 Sec Batwing Hold
- Place barbell in the hips and drive up through heels
- Lay on your back and kick your feet up and over your head as if doing a V-Roll. As you kick back forward tuck one heel in close to the butt and try and roll up and onto the foot so that you finish in the very bottom of a pistol. Hold for 3 seconds and work on ankle stability and balance.
Pause Front Squat - 73% x 3 x 5 - #23X1 Tempo
(Rest 90 sec to 2 Min)
20/16 Calories @~60% Assault bike
Rest 10 Minutes
- This is a repeatability test. Knowing this, do not game it. Go as fast as possible on each.