Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
7 x Hollow Rocks
7 x Hindu Push-ups
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5
Notes: Compare scores to 11.13.2017.
Post loads to comments.
“Up Down”
Complete 5 rounds for time of
7 x Handstand Push-ups
35 x Double unders
Post times to comments.
Back Squat: 210×5
Up Down: 17:39 with 1 abmat
255#.
4:39 Rx.
“Back Squat 5s”: 185# x 5
“Up Down”: 8:43 (Stink Bugs on GHD/SUs)
Back Squats: 150×5 PR!
Up Down: 16:18 (2 rounds of seated DB presses at 25# & 3 rounds at 20#)
Back Squat: 205# x5
“Up Down”: 12:18 (1 Ab Mat HSPU)