Coach Allison repping out the pistols!

A. 3 rounds: 50 seconds work 10 seconds switch
– Slam ball (30,20)
– Toes to bar (or toes to rings)
– KB swings (53,35)
– Flutter kicks
– Plank hold
B. For time:
– 50m run, 50 air squats
– 100m run, 40 air squats
– 200m run, 30 air squats
– 400m run, 20 air squats