Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
50ft x Waiters Walk
5 x KB Press (each arm)
10 x KB Swings
III. Mobility
“Preventative Maintenance”
For time
15 x Pull-ups
40 x American KB Swings (24/16kg)
40 x GHD Sit-ups
15 x Pull-ups
30 x American KB Swings (24/16kg)
30 x GHD Sit-ups
15 x Pull-ups
20 x American KB Swings (24/16kg)
20 x GHD Sit-ups
15 x Pull-ups
10 x American KB Swings (24/16kg)
10 x GHD Sit-ups
Post scores to comments.
Skill Development: 8 Minute Static Training
I. Ring Support (tabata)
Score cumulative seconds in hold
IV. L-sit (tabata)
Score cumulative seconds in hold
Preventative Maintenance: 17:37 RX
11:34 Rx.
“Preventive Maintenance” : (a noble concept) 19:09 20kg
Preventative Maintenance: 24:18 Rx
“Preventative Maintenance”: 19:27 Rx’d