2:00 Banded Glute Activation
Then
Every 2:00 For 6:00
Run 200m
5 KB Taters

Skill/strength
Pistol work

1:30 KB/Ankle Stretch, per side

*use this time to practice some form of 1 legged squats to works towards a pistol
16 Cossack Squats
12 Pistol Negatives,
12 per leg (Standing on box)
*are you amazing at pistols, ok don’t stand around, try some weighted pistols

Wod- 18 minute Cap *add 1 second to time for every incomplete rep
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 10 reps)
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs (counts as 5 reps)
60 Pistols


Feel: Muscular Overload
Pacing: Sustain
target Score: 12 – 18 Minutes (recommended 18 minute cap)
Firebreather Score: Sub-10 Minutes

Scaling

• Lunges: 25’ Sections should be UB, athletes can switch arms at any point.
• Wallballs: Ideally 1 – 2 sets, but never more than 3.
• DB Snatches: Should not exceed 4 Minutes. Athletes should be able to perform 20 reps to start their set.
• Pistols: a lot of variance here, goal is to get everyone squatting on one leg using either a box or a band to do so.

Coach Focus: Pistol will vary greatly. struggle through pistols at the end of the workout because by that point most of the intensity as taken place. goal is to have everyone doing some form of 1 legged squat even if that means they time cap at 18 minutes

Extra work
every 2 minutes for 14 minutes (7 rounds)
200m
10 burpees
Scale number of burpees (up or down) so you have 30 seconds rest