Wednesday 03.06.2019

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

“Tap-Tap, Step-Step”
Complete for time vs. 8:00 cap
4 Rounds of
10 x Deadlift (225/135lbs)
15 x Box Jumps (24/20”)
Rest 2:00
Complete for time vs. 8:00 cap
4 Rounds of
10 x Ring Push-ups
15 x GHD Sit-ups/Abmat Sit-ups

Notes: See Whiteboard for movement level option selections.

Post scores or rounds/reps completed to comments.

Skill Development: Alternating EMOTM Goats & Open Skills
EMOTM X 10:00 Total
Odd Minutes x 10 DB Snatch (alt. arms/light weight)
Even Minutes x 10-15 seconds L-sit Hold/Hanging Knee Raise Hold

Notes: Hand to hand switch practice and midline core stability and breathing practice would be ideal emphasis per movement training.

Time Permitting: Prepare mobility work for Overhead Squat Functionality.