SPEAR WARM UP/WOD (Courtesty of Tony Blauer)

1 Min Each Exercise:

1) Combat Stance Squat--50%Right ft 50% Left ft
2) Spear Push Up--Stretched out planche, look through thumbs to half pushup,palms don't touch
3) Tactical Get Up
4) Spear Crunch--Explosive Crunch with up punches, change angles
5) Spear Planche--Stretched out planche, look through thumbs
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1) ROW-250METERS
2) L-CLIMB ROPE FROM SITTING POSITION
3) BOX JUMP-TRANSITION TO PU BAR WITHOUT TOUCHING GROUND
4) BAR MUSCLE UP
5) HEAVY BAG WITH ELASTIC BANDS-2 X RUN, REVERSE TO COUNTERATTACK
6) STROKE OUT AND 5/1 X 1TRGT - IMMEDIATE ACTION - MUZZLE PUNCH
7) SIMULATE TRIP--4 X SPEAR CRUNCHES--BUCK AND ROLL--PUNCHES
8) JOG 400M--OPTIONAL SEE HOW KNEE FEELS--OTHERWISE ROW AND START OVER

REPEAT 2 TIMES WITH OPTIONAL THIRD
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PISTOL STANDARDS
UNCONVENTIONAL SHOOTING POSITIONS
EL PRESIDENTE
1~5 PISTOL DRILL
ZIG ZAG DRILL