Great example of a single leg DL, flat back and head in down keeping spine in
alignment ….Bosu can be used to add increased difficulty.. Great job Nick

Warm up
5 each position All fours elbow opener start at bottom then do 5 and start at the top of the move
8 x from all fours press back into down dog
6 ps single leg hip openers( standing on one leg open the other hip then back to starting pos.
5x each leg of below pic! … Easier to snd photo that explain !!
weak skill
Pistols 10 minutes
start with SL box squats holding a weight plate
still holding weight plate squat down and single leg up
still holding weight plate squat down single leg back up double
Wod the Sevens 7 rounds
7 bent over Pendlay row , go into the dl position and pull bar up and 3 second down 1/1/3
7 bar over burpees
7 side to side push up on MB
2 min cardio, skip, bike row 10 sec of work 10 sec rest
finisher
8 ps SL bicep curls, hammer style to press
12 skull crushers in hollow rock
medial, front and rear raises 10 each position