Skill Work (Pistol progressions):

Practice 10 minutes on:

Pistol Progression 1

Pistol Progression 2

Pistol Progression 3

Pistol Progression 4

 

For Quality

 

 

Strength:

Shoulder Press

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

 

For Max Reps on last set

 

 

Conditioning:

“Climbing Higher”

10 Kettlebell Swings (70/53)

100m Sprint

1 Rope Climb (18/15″)*

100m Sprint

10 Ring Dips

 

4 rounds

*Add 1 rope climb each round

 

…then 25 Burpee Sell-out

 

For Time

 

 

Flexibility:

15 Sit-ups to Straddle

Hold Side Split – 2:00 per side

Hold Middle Splits – 2:00

 

For Quality

 

 

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