aeric Coach Eric warming up.


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: building the pistol

2. Three rounds: 10 ring push-ups w/ feet on box, 10 horizontal ring rows, 10 pistol into single-leg Romanian deadlift (alternating), 10 L-sit knee extensions

Use standard push-up progressions and ring rows as appropriate.

3. “By-tor and the Snow Dog”


  • 5 Push Jerks
  • 10 Pistols (alternating)
  • 30 Double-unders

LIII: push jerks @ 155/108lbs

LII: push press or push jerks as appropriate, Single-leg Squat exercise as appropriate

LI: Six rounds not for time of 5 push press, 10 walking lunges, 1 minute double-under practice.

Have fun!