WOD
“American Flag on the Moon”
15 Rounds For Time:
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike

Skills and Drills
Pistols: Week 3
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.