Warm Up:Rowling: try 6 times to row a perfect 100m. Any over or under is x2 burpees Two sets of: Band Distracted Perfect Stretch x 45 seconds per side Shoulder Opener x 30 seconds of pulses Band Assisted Anterior Pec Stretch x 30 seconds per side

Primer: kettle bell SDLHP work on explosive hip drive 5 sets of 8 reps build load

Skill: Pistols- 6 steps to perfect pistols! 1. With a box, press off the foot on the box, other foot on the ground- from the side of box 2. Same as above but press off the heel of the foot on the box. 3. Do a pistol off the side of the box with the one leg hanging- not touching the ground 4. Counter balance pistol- hold a weight out front while you pistol from the ground 5. Band on the rig- get into it like a backpack so the band is under arm pits. Shoulder stay back while you move into a pistol position. 6. Candlestick- or get up into a pistol position. Roll back on the ground and as you roll forward, use that momentum to land into a pistol and stand up.

WOD: 4 RFT 7 SDLHP 115/75 8 Jerks 115/75 9 Sit ups 10 Pistols- alternating sides