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Thursday 11.15.2018

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Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

“Gauntlet”
Complete for time
Row 1000m
30 x Handstand Push-ups
100ft x Walking Lunges
45 x Pull-ups
100ft x Walking Lunges
30 x Power Snatch (95/65)
100ft x Walking Lunges
Row 1000m

Notes: Scaling for handstand push-ups will be a 1:1 ratio of seated dumbbell presses. Walking lunges are to be performed with your own bodyweight.

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Skill Development
GOAT Work (Work your weaknesses)

Katelyn

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