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Pistol Whip - 3/4/23

“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

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