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pistols

MONDAY 04APRIL16  Warm up 5’ jump rope  2 RNFT low dragon with a twist down inch worm with a push up back partner banded squats(5 above the knee + 5 around the ankle) 30” front rack stretch  strength 25’ 5x2 anderson front squat  4 sets of 8 each leg Bulgarian split squat with DB/KB   accumulate 3:00 of a static wall sit @ parallel(8’ time cap)  Conditioning(18’ time cap) “For time” 150 ft handstand walk 100 double unders 50 pistols  scales HS walk:  L1: 12 wall walks  L2: 50r ring push ups L3: 50 Hand release push ups  L4: 50 box push ups  Double under: 50 singles + 7 TNG tuck jump x3   pistols:  L1: Pistol with counter weight  L2: Pistol on a box  L3: Pistol with a band under your butt  L4: goblet squat

MONDAY 04APRIL16

Warm up
5’ jump rope

2 RNFT
low dragon with a twist down
inch worm with a push up back
partner banded squats(5 above the knee + 5 around the ankle)
30” front rack stretch

strength 25’
5x2 anderson front squat

4 sets of 8 each leg Bulgarian split squat with DB/KB

accumulate 3:00 of a static wall sit @ parallel(8’ time cap)

Conditioning(18’ time cap)
“For time”
150 ft handstand walk
100 double unders
50 pistols

scales
HS walk:
L1: 12 wall walks
L2: 50r ring push ups
L3: 50 Hand release push ups
L4: 50 box push ups

Double under: 50 singles + 7 TNG tuck jump x3

pistols:
L1: Pistol with counter weight
L2: Pistol on a box
L3: Pistol with a band under your butt
L4: goblet squat