Warm up
Dynamic warm-up with your coach, and 10 min to practice pistol progressions:
Scaling options:
Single leg box squats (or on med ball)
Single leg box step up/down
Curtsy squats
Single leg squat with heel on plate
Single leg squat holding plate as counter balance
Pistols
Endurance
For time:
200m – 400m – 800m – 400m – 200m run
After each round, including the final round perform:
10 plate ground to overheads 45/35 lbs
20 V-ups
300 ft. KB farmer's carry 2x32/24 kg
Time cap: 30 min
UES strength
Warm Up
2 Rounds
5/letter of I,Y,T
10 Banded Pass Throughs
15 Banded Pull-Aprts
10 Push-ups
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
Every 2:00mins for 6 Sets:
Work up to 4 Rep Max
Rep 1: Pause for 3 seconds at the bottom (chest)
Reps 2-4: No Pause
*Start around 55% of 1 Rep Max
Chest Accessories
Every 4:00min for 3 Rounds:
8 Alternating Double DB Flat Bench Press
12 Barbell Spider Curls
8 Barbell Skull Crushers
12 Ring Push-Ups
Core Work
EMOM for 9:00 Minutes
5 Ring Fallouts
5/arm Alt. DB Plank Row
20 weighted Russian Twist