Warm-Up (10 min):
3 Rounds: 200m Run, 10 Walking Lunges, 10 Scap Push-ups, 5 Inchworms.

Skill Primer (10 min):
Pistol Squat (Single Leg Squat) Progressions:

• 3 Sets of 5/side: Box Step-downs (control the descent).
• 3 Sets of 5/side: Assisted Pistol (holding rig or band).
• Why: We are priming the hips and ankles for single-leg loading.

Strength Session (25 min):
Rear Foot Elevated Split Squat (Bulgarian Split Squat)

• Protocol: 4 Sets of 8 Reps per leg.
• Load: Hold Dumbbells or Kettlebells by your sides. Moderate/Heavy.
• Coach's Notes: This is not about max weight; it is about range of motion and stability. Knee should touch the ground (softly). Keep the torso upright. If you are wobbling, drop the weight. Bulletproof hips prevent knee injuries.

Metabolic Conditioning (Metcon): "MARY" (Benchmark)
Long Duration / Gymnastics Density
AMRAP 20 Minutes:

• 5 Handstand Push-Ups
• 10 Pistol Squats (alternating legs)
• 15 Pull-Ups

Performance Targets:

• Solid: 8+ Rounds (scaled movements)
• Competitive: 10+ Rounds
• Elite: 13+ Rounds

Scaling:

• HSPU: Scale to Pike Push-ups on box or Heavy DB Press (seated, no back support).
• Pistols: Scale to Single Leg Squat to a Box/Bench.
• Pull-Ups: Scale to Banded Pull-ups or Ring Rows.

Cool-Down:
Pigeon Pose (2 min/side). Couch Stretch.

Coach's Corner: The Mindset
"Mary" is a silent killer. It doesn't look like much volume per round, but the density catches up to you. Round 15 feels nothing like Round 5. This workout tests your ability to maintain high-skill movement (Pistols and HSPU) when your shoulders and legs are flooded with fatigue. Stay technical. Don't get sloppy.