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3/9/17 Pistol Practice

March 9, 2017

 

Warm-up

 

150M Run
Squat w/OH Reach x3 each
Floor Shoulder Press x15
Spiderman Stretch x6 each
Arm Hanger x15
Spiderman Internal/External Rotation x6 each way each leg

 

Gymnastics

Box Step Downs (3x :30 each leg)

Focus on the lowering of the squat

Superset

Candlestick Roll to Jump (3x :30)

 

 

Pistols (5x :40)

Scaling options- to a box or using trx/rings/railing
Superset

MB Bridge (5x :40)

 

 

MB Split Squat (3x :30e)

Superset

Squat Jump (3x :30)

 

 

Metcon (AMRAP - Reps)

3 Rounds
400m run
20 Jumping Pull Ups
15 Floor Thruster + Push-Up

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