monday

Warm-up

​CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)

Gymnastics Skill

Pistols
Find what your weakness is with pistol squats and choose the corresponding skill to practice.
​
Technique/balance:
10x Pistol holding weight
10x Bottom-up pistols

Strength:
20x Pistol step-ups w/ negative (weighted if possible)

Mobility:
1:00/side Dorsiflexion Matrix
2:00/side Banded pistol rest

Metcon

​AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups

(Score is Rounds + Reps)