GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lateral Squats x 5 each
Candlestick Roll (pistol if able) X 5 each leg
Candlestick Roll (pistol if able) X 5 each leg
WARM UP
0-10 minutes
2 Rounds
100m Run
10 Lunges (5 each)
5 Ring Rows
5 Windmills each side
10 PVC Pass Throughs
GYMNASTICS SKILL DEVELOPMENT
10-20 minutes
Metcon (No Measure)
10 minutes of pistol practice
METABOLIC CONDITIONING
20-50 minutes
Row 1k
50 KBS (53/35)
100 Double Unders
50 Alt. Pistols
75 Double Unders
800 meter run
25 Double Unders
50 OH Lunges (25 each) (45/25) (25/15)
* 30:00 Cap
50 KBS (53/35)
100 Double Unders
50 Alt. Pistols
75 Double Unders
800 meter run
25 Double Unders
50 OH Lunges (25 each) (45/25) (25/15)
* 30:00 Cap