For time:
2 rounds of:
Balance Pistol, 20 secs
6 Candlestick Roll-to-Pistols
6 Pistols (Alternating Legs Assisted W/Band)s
— then —
3 rounds of:
10 Alternating Pistols
Rest 2 mins
— then —
2 rounds of:
5 Kipping Swings
10 Banded Lat Pull Downs
5 Bar Muscle-ups
**skill work–not for time**
— Everyone can do the pistol balance and candlestick to pistols
— 6 alternating pistols with our without a band, more warm up for second part
**2nd Part:
— Scale for Alternating Pistols:
1). plate under heal
2). negatives to a box that is lower than parallel
**3rd Part:
— everyone can work kip swings, work on AGGRESSIVE hips to bar
–everyone can do banded lat pull downs to warm up lats for BMU
–BMU:
1). scale reps
2). NO BOX JUMPING
3). Spotted
4). Strict Pull ups 5/round (NO BANDS)
5). Strict CTB (5/round)
6). DB Renegade Row 5/side
3 rounds for quality of:
20 Hand Plank Shoulder Circles
30 Reverse Snow Angels
L Side Plank, 20 secs
R Side Plank, 20 secs
Rest 1 min
ACTIVE RECOVERY
3 rounds for quality of:
8 Standing Paloff Banded Press Holds
12 Landmine Twists
Hamstring Plank, 20 secs
8 Bird Dog Rows, pick load
Paloff Press – x8 each side (choose red or blue band)
Bird Dog Row – x8 each side (use Kettlebell)
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