20140826

http://breakingmuscle.com/strength-conditioning/everything-you-need-to-know-to-do-a-perfect-pistol


Warm Up
100 dot drill
20m bear crawl
10 jumping squats
20 hanging side to side swing
5 underhand pull up slow negative
5 press to bridge
10 side lunge
10 pistols
2 mins thoracic mobility and tricep smash


Strength
A1) Front Squat 5-5-5-5-5
A2) Ring Dips x 5-10


WOD
3 Rounds
60 seconds on / 30 seconds off
Rowing
KBS (Russian)
DU's
Wall Balls


Finisher
couch stretch
90 seconds each leg