Tuesday 11.27.2018

Warm-up Drills
I. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
-Seal Stretch
-Puppy Dog/Child’s Pose
III. Mobility

“Homunculian”
Complete the following for time; versus a 20:00 time cap.

Row 900m
10-8-6-4-2 x Pull-ups & Box Jumps (24/20”)
Row 600m
10-8-6-4-2 x Push Press (95/65lbs) & AKB Swings (32/24kg)
Row 300m

Notes: AKB Swings annotation refers to the American Kettlebell Swing movement.

Post scores to comments.

Skill Development: Posterior Chain Accessory Training
Select one of the following and complete for quaility

I. Back Extensions 3-4 sets × 10-15 reps
II. Glute Ham Raises 3-4 sets × 8-10 reps
III. Good Mornings 3-4 sets × 12-15 reps