Thursday, October 27th

Posted by & filed under .

Skill: Pistols – 15 minutes skill work Single leg squat to box (varying heights) Pistol Squat onto band supported by j-hooks Pistol Squat on top of box with leg forward Pistol Squat with heel elevated Pistol Squat with counter weight in hands Pistol Squat – for those with pistols, work on pause pistols and controlling coming out of the rep.

Conditioning: 4RFT (14 min cap) 16 Pistols/Pistol Progressions 12 Lateral burpee over row 250/200m row

Today’s skill day will be centered on pistol work. Progressions are listed above, whatever the most challenging progression you can compete with good form will be substituted into the workout.

Mobility – 10 minutes on ankle and hips