Warm-up Drills
I. Row 500m (Damper Setting 4-6)
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
III. Mobility
“Black Lung II”
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest
Post scores to comments.
“It’s a Tingle, Not a Jitter”
For Time:
20 x Overhead Walking Lunges (45/25lbs)
18-15-12-9-6 reps each
GHD/Abmat Sit-ups
Burpee Box Jumps (24/20″)
Then…
20 x Overhead Walking Lunges (45/25lbs)
“Black Lung II” 3:59/4:07/4:07
“It’s a Tingle not a Jitter”: 16:54 25#/GHD’s
Black Lung II Option A – 4:07/4:22/4:16
It’s a Tingle Not a Jitter – 18:02 RX