Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inch Worms
III. Mobility
“Half Michael”
3 Rounds for time
Run 400M
25 x GHD Sit up
25 x Back Extensions
Post times to comments.
“Black Lung II”
Choose one of the following Erg Challenges:
1. 3 Rounds of 1000m x 2:00 rest
2. 5 Rounds of 500m x 1:00 rest
3. 12 Rounds of :30 Max Distance x :20 rest
Post results to comments.
Skill Development
Athlete’s choice
1. “Half Michael” (mod)
3 Rounds for time: 19:47
Row 500M
25x Abmat Situp
25x Back Extensions with 15#bar
2. “Black Lung II” = 1370 M
12 Rounds of :30 Max Distance x :20 rest
Mrs SB
Tonite’s workout was tough. . . the rowing portion was BRUTAL, lol!
Warmup Work
14:38
3x 1000m repeats
R1 3:43 PR by 5 seconds
R2 3:51
R3 3:53