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Thursday 04.26.2018

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Warm-up Drills
I. Run 200m x 2
**Dynamic Warm-up Drills between efforts
II. Coach’s Choice
III. Mobility

Impact/Focus: Ring Dip EMOTM
Complete the following rep scheme of Ring Dips every minute on the minute (EMOTM) for 10:00.

Ring Dips 1-2-3-4-5-6-7-8-9-10

Notes: If an athlete fails to complete a given workload within the time limit they will begin at one rep the following round and climb from there for the duration of EMOTM.

Post reps completed to comments.

“Lunger”
AMRAP 16:00 of

9 x Burpee (w/ Jump to Bumper)
12 x Toes-to-Bar
15 x Bumper Plate Ground-to-Overhead (45/25lbs)
Run 200m

Notes: Scale load for the Bumper Plates as needed. Scaling the Toes-to-bar movement is as follows; Knees-to-Elbows is 1:1, Knee Raises & Supine Leg Raises will be 2:1. Yesssssssss.

Post scores to comments.

Samy Daghir

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