1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

Side Planks x 30 seconds (15 seconds each side)

Wall Sit x 30 seconds

3) Skillz: Pistols

Every Minute on the Minute for 4 minutes:

15 seconds work/15 seconds rest x 2 in the minute (one set per leg)

Set 1: Float Balance (VIDEO)

Set 2: Knee Up Balance (VIDEO)

Set 3: Float Balance with Eyes closed

Set 4: Knee Up Balance with Eyes closed

*works balance, body awareness, core strength, hip/ankle stabilization…all important for pistols

—2 minutes set-up for lunges (can take from the rack if you want)—

Every 2 minutes for 12 minutes (6 sets):

Barbell Front Rack Lunges

Sets 1-2: 8 reps (4 each leg)

Sets 3-4: 6 reps (3 each leg)

Sets 5-6: 4 reps (2 each leg)

*can be forward or reverse lunges

How to estimate your Front Rack Lunge max:

Weight used x reps completed (6) = A

A x 0.0333 = B

B + weight used = estimated max

Example if I did 135# on my last set:

135 x 4 = 540

540 x 0.0333 = 17.982

135 + 17.982 = 152.982 (round to 155 being your estimated max)

What % of your body weight is this? Take your estimated max and divide it by your body weight. If it is 65% or above then you should have the strength to do a pistol. If you are not yet at this number, we recommend repeating this program until you can.

4) MetCon

10,9,8,7,6,5,4,3,2,1 of:

Shoulder to Overhead @Fitness: 95/65, Performance: 115/75, Sport: 135/95

Pull-ups (Fitness: Jumping Pull-ups or Ring Rows, Sport: Chest to Bar)

*Pace: Aggressive: 6 minutes or under, Solid: 6 minutes, Limit: 8 minutes