Warm-up Drills
I. 8:00 Dynamic Warm Up
Jog -> Run
High Knees
Shuffle
Grape Vines
Broad Jumps
Tumbling
Etc…
II. Mobility
Impact/Focus: Row 500M TT
Complete the following workload below on the rower.
Row 250m (Warm-up Pace)
Rest 1:00
Row 250m (Warm-up Pace)
Rest 2:00
Row 500m (100% Effort)
Rest as needed
3:00 Recovery Row
Post 500m time to comments.
“Dynamic Commotion”
Complete as many rounds/reps as possible in 7:00 of
10 x ‘Russian’ KB Swings (32/24)
25 x Mountain Climbers
Rest 2:00
Then…
Complete as many rounds/reps as possible in 7:00 of
15 x Slamball (40/20)
100ft Walking Lunges (50/35lb DB)
Post rounds/reps completed to comments.
“Row 500 TT” 1:47.2
“Dynamic Commotion” : 2 + 30/ 1+ 50′ (40#/30# DBs)
500M TT: 1:47.9
Dynamic Commotion: 3 + 21/2 RX