1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets
1:00 Row
3 Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Zombie Rope Climb
8 Pike Push Ups
10-second Handstand Hold

2. Workout Prep
5-7 minutes to run through each station while building up in weight and progressing through the high-skilled movements.

20 CAP
 

RX
20 Overhead Squats (115/80)
500m row
4 Wall Walks)
2 Rope Climbs
20 Push Ups
2 Rope Climbs
4 Wall Walks
500m row
20 Overhead Squats

RX+
135/95 OHS
50’ Handstand Walk
Legless Rope Climbs
15 Strict Handstand Push Ups

20 CAP

20 Overhead Squats (155/105)
500m row
50’ Handstand Walk
3 Legless Rope Climbs
15 Wall Facing Strict Handstand Push Ups
3 Legless Rope Climbs
50’ Handstand Walk
500m row
20 Overhead Squats (155/105)

Pistols: Week 2 Day 2

Warm-up: All athletes accumulate 1 minute of Banded Ankle Stretch/side

–A FUN and EFFECTIVE Pistol Primer Workout–
Work in teams of 2 or 3 so athletes are resting while one is working:
Each athlete accumulates 200 feet of duck walk (keep low!)

Then:
Each athlete accumulates 50 Knee Together Squats (Holding Plate)

Alternative Option: perform today's Mini Pump

4 Rounds

• 10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
• 12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
• 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)

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