“Pistol Whip”
Group Warm Up: (1 round)
· 3 mins Cardio
· 20 Calf Pumps
· 5 Inchworms
· 10 Spider Lunges
· 10 Thread Needles
· 10 DB S/A Hang Clean (Each arm) – Light Weight
· 10 DB S/A Shoulder Press (Each Arm) – Light Weight
***Pulse Raiser***
Part A – For Time: (10 min TC)
100 Du’s / 200 Skips
20 Cals
60 Du’s / 120 skips
20 Cals
20 Du’s / 40 skips
20 Cals
Rest 3 mins
Part B – AMRAP in 3 mins / 1 min rest: (12 mins)
· 10 Pistols / 10 S/L Sit 2 Stand
· 10 DB Snatches (17.5/10)
1 min rest
· 8 Pistols / 8 S/L Sit 2 Stand
· 8 DB Snatches (20/12.5)
1 min rest
· 6 Pistols / 6 S/L Sit 2 Stand
· 6 DB Snatches (22.5/15)
Group Cool Down: (10 mins)
· Stretches
Comments