Pistol Squats
Take Athletes Through Progressions
Box Pistols-Band Assisted Pistols-Pistols w/ Plate
Advanced Skill Weighted Pistols 5x10
METCON:
For Time
120/90 Calorie Row (105/75 Cal Air Bike)
90 Single DB OH Lunge 50/35
60 Single DB Devils Press 50/35
Partition as needed
21 Min Cap
ATHLETES NOTE:
Choose your own path today. You can do 10 rounds of 12(9)/9/6, or 2 Rounds of 60(45)/45/30, or even straight through if you want to really grind!
Bodybuilding Workout: (Calves, Triceps and Biceps)
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- Lying Tricep Extensions – 3 sets x 8-10 reps