4/13/17 Pistol Practice

April 13, 2017

 

Warm-up

Moutain Climber x50
Air Squats x10
Inchworm x6
Spiderman Stretch x5e
Reverse Lunge w/OH Reach x6e
Mountain Climbers x50
2 Point Squat
T Push Ups x10
Scorpion x5e
Mountain Climbers x50

 

Gymnastics

Low Squat Hold  (2x :30)

Can be assisted or unassisted

Superset

Glute Bridge Hold (2x :30)

 

Gymnastics

High Box Step Up  (4x :30e)

Goal is for knee to be above hip crease.

Superset

Wall Sit  (4x :30)

 

 

Metcon (No Measure)

EMOM 12
Min 1- 10 Assisted Pistols
Min 2- 15 MB Slams

 

 

Metcon (AMRAP - Rounds and Reps)

12 MIN AMRAP
400 M run/row
20 HR Push Ups
20 Band Pull Apart

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