Monday

Class Program

pistol progressions  

 -pole squat kickouts    

 -pole squat pistols  

 -banded pistol (under butt or holding band from above) 

 -using plate under heel or frontal weight hold

“Maggie” remix

3 rounds

450m run

20 HandStandPushups

30 pullups

40 pistol squats  

—————— 

B.) Conditioning

rowing

8x300m

-45sec rest

C.) Gymnastics

4 rounds

20 sec L - Hang

5 standing HS planche attempt

20 sec L - Hold from rings  

20 Thomas taps

3 rounds

20 hollow rocks

20 super mans

10 side plank reach throughs R+L

10 side plank hip touches