1. Movement Prep/Activation
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC (10ft Back rack - 10ft Front Rack - 10ft Overhead)
5 Power Cleans (empty bar)

2. Workout Prep
3 sets:
20-second Row (workout pace)
3 Handstand Push-ups
10ft Lunge Walk
* For each set of lunges practice all 3 positions and build up in weight *

22 CAP

Teams of 2

RX
1750/1500m Row
100 Push Ups
25ft. back-rack walking lunge (135/95) (each)
25ft. front-rack walking lunge (135/95) (each)
25ft. overhead walking lunge (135/95) (each)

RX+

2000/1750m Row (Or 4000/3600m Bike Erg)
100 Handstand Push-Ups
25ft. Back-rack walking lunge (155/105) (each)
25ft. Front-rack walking lunge (155/105) (each)
25ft. Overhead walking lunge (155/105) (each)

Pistols: Week 6 Day 2

10 minute AMRAP
10 Burpee Box Jumps
10 Pistol Squats (see level options below)
30 Double Unders or 60 singles

Advanced: 5 Pistols on Right Leg then 5 on Left Leg
Intermediate: 10 Alternating Pistols
Beginner: Use any progression from this Pistol Cycle for 10 reps
Alternative Option: 20 Air Squats

4 Rounds

• 10 Barbell Bench Press @ moderate weight – maintain quality
• 10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality
• 12 Seated Chest Fly with Bands @ moderate weight – maintain quality
• 10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min Seal Pose
• 1 min Tricep Smash (each)
• 1 min Foam roll glutes and IT band (each side)

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