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02.05.2015

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DSC_0522Warm-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.

Samy Daghir

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