GRIZZLY– AMRAP 20:00
450m/500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
KODIAK– AMRAP 20:00
450m/400m Row
12 Burpees over Rower
300m Run
12 Burpees over Rowe
POLAR– AMRAP 20:00
300m/250m Row
10 Up Downs
200m Run
10 Up Downs
SKILLS AND DRILLS –
Pistols week 4!
All Levels:
Practice the same box pistol squats as in week 3, but try to use your
arms for balance less and less. You can add some weight to your working
leg by holding a dumbbell or kettlebell.
* Aim for 3 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)
Alternative Option:
3 sets
30 Single Leg banded pull through (each)
30 double leg banded pull through
10 Elevated Heel Goblet Squat
