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Warm-up Drills
I. Speed Rope for 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Numb Aquatics”
For time
Row 500m
25 x KB Swings (32/24kg)
50 x Jumping Slamball (40/20lbs)
100 x Wallballs (20/14lbs)
Row 1000m

Post scores to comments.

Skill Development
Athlete’s choice

Samy Daghir

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