Sunday, November 21

XT Strength: 9a

Sotts Press 3x8

Deadlift 5-4-3-2-1

Hang Snatch 5-4-3-2-1

Single Leg Box Jump 3x6 (3/each)

Dragon Flags 3 x 5

Rower pike ups 3 x 5

Saturday, November 20

Rebuild: 8:30a

Community WOD: 9:30a

Rebuild:

A)

3 rounds for quality of:

8 Bulgarian Split Squats (4/each), pick load @32X1

Rest 1 min

20 Med Ball Hamstring Curls @2111

Rest 1 min

6 L/6 R Hollow Body Roll-to-Supermans

Rest 1 min

B)

3 rounds for quality of:

6 L Arm Suitcase Deadlifts, pick load @2111

L Arm Suitcase Carry, pick load, 100 ft

Rest 1 min

6 R Arm Suitcase Deadlifts, pick load

R Arm Suitcase Carry, pick load, 100 ft

Rest 1 min

Community WOD:

Today’s programming has 2 parts. Each part can be completed individually or as a 2-person team. If partnering, alternate movements throughout. For example, Athlete A would start with bike, while B rests. After the 1 min bike concludes, Athlete B would start pistol or goblet squats, A would rest. Athletes would alternate this way until all 3 rounds are complete.

Part 1:

3 rounds, 1 min per station, for max reps of:

Assault Bike Calorie

Rest 15 secs

Alternating Pistol Squat (Goblet)

Rest 15 secs

Push Press, 95/65 lbs (Rx+: 115/75)

Rest 15 secs

Strict Pull-up (Ring Rows)

Rest 15 secs

Dumbbell Box Step Over, 35/25 lbs, 24/20 in

Rest 1 min

5:00 rest between Parts 1 and 2.

Part 2:

Every 1 min for 12 mins, alternating between:  

Shuttle Runs, 10 m

V-ups

Alternating Jumping Lunges

Friday, November 19

Skill:

Rope clamp practice

Strength: 

15 min to find heavy 1-rep Front Squat

WOD:

4 rounds, 4 mins each, for max reps of:

Row, 500/400 m

15 Hand Release Push-ups

max reps in remaining time Hang Squat Snatches, 85/55 lbs (Rx+: 115/75)

Rest 1 min between each round.

Thursday, November 18

2nd Rebuild strength option available all day in lieu of WOD.

Strength:

Every 1:30 for 24 mins, alternating between:

max rep Strict Pull-ups, 1 min

12 Kettlebell Goblet Kang Squats, pick load

5 Bat Wing Extensions @3333

10 Zottman Curls, pick load @3030

Rebuild:

3 RFQ

12 Alternating SA Kettlebell Clusters, pick load @21X1

10 Single Leg Weighted Box Step Downs @2111

WOD:

For time:

50/35 Assault Bike Calories

30 Ground-to-Overheads, 115/75 lbs (Scaled: 95/65)

30 Pull-ups (Ring Rows)

Time cap: 10 mins

Wednesday, November 17

Foundations: 6:30pm (Snatch session)

Pisgah Kids: 3:30pm (open gym), 3:45pm (class)

Skill:

Row Fundamentals

Strength:

3 Jump-to-Splits, pick load Every 2 mins for 6 mins.

60% 1RM Jerk Barbell on your back the whole time, quickly move feet into the split position without any upward drive.

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 70% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 75% 1RM

Rest as needed between sets.

Complete sets every 2 mins for 14 mins.

WOD:

Row 2k Time Trial (PR Day!)

Tuesday, November 16

XT Strength: 5:30pm (programming below)

2nd Rebuild strength option is available all day (in lieu of WOD).

Group Fitness:

Strength:

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load @21X1

10 R Arm Landmine Press, pick load

Front Body Line, 1 min (accumulate)

Kettlebell Farmers Carry, pick load, 100 ft (heavy!)

Rebuild option (replaces WOD):

3 RFQ

10 L-Seated DB Press @21X1

15 Stationary Dips @2111

10 Tempo Push-Ups (Incline) @ 3111

WOD:

3 rounds for time of:

Run, 400 m

9 Strict Handstand Push-ups (L-Seated DB Press)

15 Ring Dips (Stationary Dips)

21 Push-ups (Incline Push-ups)

XT Strength:

Shoulder Press 5-4-3-2-1

Cosmonaut Sit-ups 3 x 10 (5/each)

Bench Press 5-4-3-2-1

Bench Taps 3 x 20 (10/each)

SA KB Swing 3 x 20 (10/each)

½ Kneeling Pallof Press 3 x 20 (10/each)

Monday, November 15

Goals Program: We’re very excited to roll out our goals program today. We’ve built this process after drawing from some other programs doing similar work, and are so looking forward to getting started. If you would like a structured, research-based process that allows you to collaborate with, and receive support from, Pisgah Fitness as you pursue your goal(s), this is for you. Participation is optional, and it requires some time and thought in the planning stages. To learn more and/or get started, go to pisgahfitness.com/goals.

Here is the process:

1. Complete the online goal-setting planning document. Give yourself time to complete this and put some thought into it. This document will be the focus of our consultation.

2. Schedule a free 30-minute goal review with a Pisgah coach. We’ll help you refine your process, set benchmarks, and help you stay accountable.

3. That’s it! Time to get started. We’re focusing on ONE GOAL for each 12-week period, broken down into four 3-week subgoals. At the end of 12-weeks, we restart the process.

This will be exciting work for us coaches and is new territory for us. Please give us feedback throughout the process so we can refine and improve it. Let’s do this!

A heads-up on our Thanksgiving schedule:

Wed., 11/24: No kids or Foundations classes, otherwise normal day.

Thur., 11/25: Closed all day. No classes.

Fri., 11/26: 2 Group Fitness classes, one at 9a and one at 12p.

Sat., 11/27 and Sun., 11/28: Normal weekend schedule

Monday:

Foundations: 6:30pm

Pisgah Kids: 3:30pm (open gym), 3:45pm (class)

Group Fitness:

Skill:

Clean sweeps x5

Pocket cleans x5

High pulls x5

Strength: 

15 min to find heavy Clean

WOD:

15-12-9-6-3 reps, for time of:

Power Clean, 135/95 lbs

Bar Facing Burpee

Scaling: This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.

Foundations:

W/U:

Jog 400

3x10: Air squat, DB Push Press, Samson Lunge

1 min: Hip swings

1 min: inchworm

Teach/Review:

Wall Ball

Thruster

KB Swing (Russian and American)

Strength: 7x2 Thruster (EMOM 7, Ascending weights)

WOD:

Buy-in: 2 Building Laps

15-12-9

Wallball

KB Swing

Cash Out: 2 Building Laps

Sunday, November 14

XT Strength: 9a

XT:

Deadlift 5x5

Hang Squat Snatch 5x5

Push Press 5x5

SL RDL 3x10 (5/each)

Hollow Rocks 5x:30

Diagonal Bounding 5x100ft

Saturday, November 13

Rebuild 8:30a

Community WOD 9:30a

Rebuild:

A)

Every 1 min for 15 mins, alternating between:

8 Dumbbell Bench Press, pick load @21X1

5 Cross Bench Pull Overs, pick load @4311

8 Hanging Knee Raises @21X1

8 L Arm Dumbbell Rows, pick load @21X1

8 R Arm Dumbbell Rows, pick load @21X1

B)

4 rounds for quality of:

10 Bulgarian Goat Bag Swings, pick load

10 L/10 R Single Arm Kettlebell Press, pick load

10 Alternating Reverse Goblet Lunges, pick load

10 Single Kettlebell Thrusters, pick load

Rest 2 mins

Single Kettlebell Thrusters- hands on horn

Community WOD:

WOD:

Rx+:

3 rounds for time of:

Run, 800 m

60 Power Snatches, 95/65 lbs

40 Overhead Squats, 95/65 lbs

20 Bar Facing Burpees

Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.

Rx:

3 rounds for time of:

Run, 800 m

80 Kettlebell Swings, pick load

40 Goblet Squats, pick load

80 Kettlebell Swings, pick load

20 Burpees

Complete in teams of 2. Partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.

Friday, November 12

Remember, we have brought our Friday evening Group Fitness class back! They’ll meet at 5:30pm today.

Normal weekend schedule.

• Saturday: Rebuild 8:30a, Community WOD 9:30a (w/ Coach Mark. Invite a friend!)

• Sunday: XT Strength 9a

Group Fitness

W/U:

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by… Two Sets:

Dragon Flags x 5

Table Turners x 10

Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Followed by… Supinated Grip Hang from Bar x As Many Seconds as Possible

Strength:

A)

4 Jump-to-Splits, pick load Every 2 mins for 4 mins.

Barbell on your back the whole time, quickly move feet into the split position without any upward drive.

B)

2 Pause Split Jerks, pick load Every 2 mins for 16 mins.

Set 1-2: 70% 1RM Split Jerk

Set 3-4: 75% 1RM Split Jerk

Set 5-6: 80% 1RM Split Jerk

Set 7-8: 85% 1RM Split Jerk

Pause 2 secs in the dip and 2 secs in the receiving position each rep.

WOD:

Complete as many rounds as possible in 12 mins of:

50 Double Unders (50 singles)

12 Toes-to-bars (Hanging Knee Raises)

6 Strict Pull-ups (DB Bent Over Rows)

Thursday, November 11

Today is Veteran’s Day. We will do a Hero WOD in all of our classes today.

Rebuild programming option below.

Larry
21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag post run/carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

Rebuild:

3 RFQ for each segment below:

A)

Tempo Front Squat x 8-12 reps @ 32X1

Tempo Pushups (Incline Pushups) x 8-12 reps @ 32X1

B)

Alternating DB Curls x 12-16 reps @2111

Overhead Tricep Extensions x 12-16 reps @2111

C)

Good Mornings x 10 reps @ 2111

Banded Pull-Aparts x 20

Wednesday, November 10

Foundations (Gymnastics): 6:30pm (programming below)

Pisgah Kids: 3:30 (open gym), 3:45 (class)

Group Fitness:

Strength:

1 round of:

max rep Bar Muscle-ups (Strict Pull-Ups), 1 min Rest 1 min

max rep Strict Handstand Push-ups (Seated DB Shoulder Press), 1 min Rest 1 min

max rep Row Calories, 1 min Rest 1 min

max rep Alternating Dumbbell Snatches, 50/35 lbs, 1 min Rest 1 min

max rep Dips (ring or stationary) Rest 1 min

Front Leaning Rest, 1 min

Rest 4 mins until the running clock reaches 15:00, then start B…

WOD:

Every 1 min for 24 mins, alternating between:

max rep Bar Muscle-ups (Strict Pull-Ups)

max rep Strict Handstand Push-ups (Seated DB Press)

max rep Row Calories

max rep Alternating Dumbbell Snatches, 50/35 lbs

max rep Dips (Ring or Stationary)

Front Leaning Rest, 40 secs

Goal: Complete 60% of reps achieved in A per movement.

Foundations:

Clean and Jerk Focus

Tuesday, November 9

XT Strength: 5:30pm (programming below)

Reminder: Today is the first day where we’re experimenting with a 2nd Rebuild strength that can replace the WOD for athletes seeking a Rebuild strength focus that would replace the WOD/conditioning piece.

Group Fitness

Strength:

2 rounds for quality of:

L Banded Pallof Hold, 30 secs

R Banded Pallof Hold, 30 secs

L Banded Lateral Monster Walk, 30 secs

R Banded Lateral Monster Walk, 30 secs

L Leg Glute Bridge Hold, 30 secs

R Leg Glute Bridge Hold, 30 secs

L Side Plank, 30 secs

R Side Plank, 30 secs

L Dynamic Bulgarian Split Squat Jumps, 30 secs

R Dynamic Bulgarian Split Squat Jumps, 30 secs

Rebuild Strength (in lieu of WOD for those that opt-in)

4 RFQ:

Goblet Cyclist Squat; 20X0; 8-10reps rest 30sec

DB Suitcase Alternating Reverse Lunge; 20X0; 10-14 reps, rest 30sec

WOD:

5 rounds for time of:

Run, 400 m

12 Hang Power Cleans, 95/65 lbs

12 Alternating Reverse Lunges, 95/65 lbs

XT Strength:

A)

Back Squat 5x5 

Hang Snatch 5x5

B)

3 RFQ:

Box/Object Lateral Jump Overs x5

Hollow Rock Hold x:40 (accumulate if needed)

C)

3 RFQ:

L Leg Glute Bridge Hold, 30 secs

R Leg Glute Bridge Hold, 30 secs

L Dynamic Bulgarian Split Squat Jumps, 30 secs

R Dynamic Bulgarian Split Squat Jumps, 30 secs

Monday, November 8

Congrats to those that participated in Friday’s Battle of the Boxes event! You rep’d Pisgah and made us proud! Great to see people integrating with the community and pushing themselves. You were inspiring. Special shout out to our own Coach Mark for helping organize the series and planning and logistics.

We’re hosting on Friday, December 3. Check out details, and feel free to go ahead and register (for free), on our new Events page on our website. Facebook event page HERE. This is also a paleo potluck and Pisgah community gathering, so even if you’re not planning on doing the WOD, we hope you’ll come and hang out!

Schedule Changes:

• Tue 12pm and Thur 5:30pm Rebuild Classes are now listed in ZP as Group Fitness. HOWEVER, on those days I will continue to program a Rebuild strength portion. Athletes that prefer a second Rebuild-y strength portion can simply choose to work on that in place of the WOD/conditioning. This actually increases access to Rebuild programming on those days (athletes can choose the Rebuild strength option in any class offered that day) and simultaneously increases access to Group Fitness for athletes that would prefer some conditioning. We’re going to try it for a week or two to make sure it’s manageable for the coaches, but I think it should work well. Let me know what you think!

• We’re keeping our Saturday morning Rebuild as is, allowing for a strength-only session prior to the Community WOD for those that like to get both in.

• Since we’re offering a combined Rebuild/WOD option on Thursdays and have renamed the 5:30pm as Group Fitness, I’ve dropped the 4:30 Group Fitness class.

• We’ve added a 5:30 Group Fitness option back to Fridays, based on survey feedback.

Monday:

Tim and Laura with Mute Sports will be at Pisgah Fitness on Monday, November 8th.

They will be teaching a FREE jump rope clinic for the first 20 minutes of each class time.

They have over 45 test jump ropes to use for the clinic and can help size you for your own custom jump rope.

Mute Sports custom ropes are built on-site that day. They also have heavy Bull and Calf jump ropes, adaptive Split Ropes™, liquid chalk, block chalk, apparel, battle ropes, climbing ropes, and more!

Learn more at www.MuteSportsEquipment.com!

Foundations (Pulls): 6:30pm (programming below)

Pisgah Kids: 3:30 (open gym) 3:45 (class)

Group Fitness:

Warm-Up & Skill:

Jump Rope session with Mute Sports!

Strength:

1x [ 1 Power Clean + 1 Jerk + 1 Clean & Jerk], pick load

Every 2:30 for 20 mins.

Build to today’s heavy complex.

WOD:

3 rounds for max reps of:

Row Calories, 1:30

Thrusters, 95/65 lbs, 30 secs

Rest 2 mins

Foundations:

Teach: 

Deadlift (single KB then bar, then double kb) 

SDHP (single KB then bar) 

Rower 

Strength: 

3x5 Deadlift 

WOD 

30/25 Calorie Row 

20 Deadlift 

20 Burpee 

20 Deadlift 

30/25 Calorie Row 

Sunday, November 7

XT Strength: 9a

Deadlift 5x5

Shoulder Press 5x5

Single Leg Weighted Glute Bridge 5x10 (5/each)

Prone/R Side/L Side Planks 3x:45/each

Single Leg Broad Triple Jumps (R/R/L) x 2

Saturday, November 6

“There is value in everyone.” - Ernie Johnson’s speech to the University of Alabama football team. This is an awesome 5:00.

Rebuild 8:30a, Community WOD 9:30a

Rebuild:

A)   4RFQ

Shoulder Scarecrow x8

DB Bench Press x 8 @ 31X1

B)   4RFQ

Elevated Front Bridge, 1 min (stay engaged as much of the minute as you can)

Kneeling Half-Moon w/plates x6

C)     3RFQ

Slasher x 14 (7/each side)

1 min foam roll (athlete choice)

Community WOD:

Complete as many rounds as possible in 30 mins of:

Run, 400 m

30 Kettlebell Swings, 53/35

20 Box Jump Overs, 24/20 in

Complete in teams of 2.

Partners will alternate tasks, with only 1 partner working at a time. Partner A will run 400 m, partner B will perform 30 kettlebell swings, partner A will perform 20 box jump overs, partner B will run 400 m...and so on for 30 mins.

Friday, November 5

Battle of the Boxes tonight at Beer City CrossFit. Hope to see ya’ll there. Good luck to those participating!

Strength:

Front Squat 1x3 at 65% 1RM

Front Squat 1x2 at 70% 1RM

Front Squat 1x2 at 75% 1RM

Front Squat 1x1 at 80% 1RM

Front Squat 1x1 at 85% 1RM

Front Squat 1x3 at 85% 1RM

Rest as needed between sets.

Complete sets every 3 mins for 18 mins.

@ 32X1

WOD:

3 rounds, each round for time, of:

40 Row Calories

30 Barbell Jumping Squats, 45/35

Go every 5 min.

Thursday, November 4

Testing day!

Snatch 1 RM’s (adjusted from the 2rep intervals last week) and an old-school CrossFit benchmark WOD. Let’s go!

Rebuild: 5:30PM (programming below)

Group Fitness:

Warm-Up/Skill:

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Sotts Press

Strength:

Snatch 2-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete sets every 2 mins for 20 mins.

Set 1: 1x2 at 70% 1RM

Set 2: 1x1 at 75% 1RM

Set 3: 1x1 at 80% 1RM

Set 4: 1x1 at 85% 1RM

Set 5: 1x1 at 88% 1RM

Set 6: 1x1 at 91% 1RM

Set 7: 1x1 at 94% 1RM

Set 8: 1x1 at 97% 1RM

Set 9: 1x1 at 99% 1RM or more

Set 10: 1x1 at 101% 1RM or more

WOD:

“Nancy”

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs (Goblet Squats)

Rebuild:

3RFQ:

A)

DB Z Press; 30X1; x 10-12/each

SA DB Row; 30X1, x 10-12/each

B)

Goblet Cyclist Squat; 41X1 Tempo; 6-8reps; rest 60-90sec
Curtsy Drop Lunge; 20X0; 6-8/leg; rest 60-90sec and back to B1

C)

Turkish Get-Up x6/each

Wednesday, November 3

Almost PR’d our single-day attendance record on Monday! 56 folks got better…59 is our record. Next Monday, Mute Sports will be here to work with all of our classes on jump rope skills and drills, as well as to restock our rope collection. I’m feeling a gym-wide attendance PR…

Nutrition Minute: Found this cool infographic that breaks down the potato vs. sweet potato debate.

Today, a continuation of the split jerk skill and strength we did last week. Same strength format as last Wednesday, but we’ve taken the pause out of the movement. We will be more explosive and certainly faster today. Expect a slight increase in weight from last week.

Pisgah Kids: 3:30pm (open gym) 3:45pm

Foundations (Press/Jerk): 6:30pm (programming below)

Skill:

Every 2 minutes, for 4 minutes (2 sets) of:

Jerk Balance x 3 reps

Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of:

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Strength:

A)

5 Split Stance Press, pick load Every 1:30 for 3 mins.

B)

Split Jerk 1x2 at 80% 1RM

Split Jerk 1x2 at 80% 1RM

Split Jerk 1x2 at 85% 1RM

Split Jerk 1x2 at 85% 1RM

Split Jerk 1x2 at 90% 1RM

Split Jerk 1x2 at 90% 1RM

Rest as needed between sets.

Complete sets every 2:30 for 15 mins.

WOD:

Rx:

Complete as many rounds as possible in 12 mins of:

15/10 Assault Bike Calories

15 Pull-ups

15 Push Press, 115/75 lbs

Scaled:

12/9 Bike

12 DB Push Press

6 Strict Pull-Up (Toe Spot w/negative)

Foundations:

Teach: 

Strict Press 

Push Press 

Split Jerk 

Push Jerk 

Bike 

Strength: 

Beginner 

3x5 Push Press 

Experienced 

4x5 Split Jerk 

WOD: 

AMRAP 10 

2-4-6-8-10-etc.. 

Bike Calories 

Push Press 

Sit-ups 

Tuesday, November 2

November Birthdays!

Cavan Fitzsimmons 11/1

Megan Snead 11/11

Landon Williams 11/19

New merch! Retro font, comes in long sleeve t, crewneck sweatshirt, also ladies’ tank top. Check it out by clicking this link! VINTAGE PISGAH

As promised, our lone long grinder this week lands in today’s group fitness classes. Rebuild and XT Strength options also hitting today for those that may want an alternative.

Rebuild: 12pm (programming below)

XT Strength: 5:30pm (programming below)

Group Fitness:

Skill: 

-

Strength:

-

WOD:

“Helton”

3 rounds for time of:

Run, 800 m

30 Dumbbell Squat Cleans, 50/35 lbs

30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Rebuild:

A)

1. Deficit Romanian Deadlift; 3111 Tempo x 6-8reps; rest 60-90sec
2. Dips; 3111 x 6-8reps; rest 60-90sec and back to A1

B)

1. Plate Loaded Cossack Squat; 21X0 Tempo x 6-8/leg; rest 60-90sec
2. Crossbench DB Pull Over; 3110 x 6-8 reps; rest 60-90sec and back to B1

If time, L-sit taps (3x10) and 4-count flutter kicks (3x10)

XT Strength:

Squat Clean 5-4-3-2-1

Speed Skater 3x20

L sit taps 3x10

Bench 5-4-3-2-1

Pistol 3x12

4-count Flutters 3x10