In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: L-Pull-ups (reps) (sub the pull-up/knees to elbow combo) Alternating Pistols* (left, right, left, right - each one-legged squat counts as one rep) Glute-Ham Sit-ups (use full range - alternate hands to ground - coaches will demonstrate in warm-up) Alternating Pistols* Push-ups (chest and thighs to deck) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep * counterweights will be allowed for those with limited flexibility (use 5 or 10lb plates) and count only if performed on floor. No boxes for full score. * pistols only count if the heel remains on the ground and hip joint is below knee joint - develop strength through full range of motion * If a box or wall is used your pistol reps will be divided by 2 Classes - split into two groups (one exerciser, one counter - score just like fight gone bad) - have the athletes start on different stations, we have two GH-Developers so a class of 20 is possible Our Gymnastic Buddy Adrian of CF SanFran explains the pistol further. Remember this movement is great when done correctly. The pistols work single leg balance stabilizers and really hit the glutes like nothing else. Again, do not lift the heel as you will lose your posterior chain strength and glute-ham activation and needlessly stress your knee. Have Fun and Good Luck!