Hip Thrusts and FFE Split Squats then Bike and Pistols

5 rounds work up to a heavy

• 12 x Hip Thrusts

Then 3 rounds

• 8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

• Bike 800m Alternating 400m Standing/400m Sitting
• Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.