Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility
“AMRAPids”
Complete as many rounds/reps as possible in 12:00 of
Row 500m
10 x Push Press (95/65lbs)
15 x Bumper Ground-2-Overhead (35/15lbs)
Post scores to comments.
Skill Development: Midline Stability Conditioning
Complete the assigned workload within each Tabata work interval as described below. If time expires before the workload is complete proceed to the next assignment/round.
6 Rounds of :20 work x :10 rest of
5 x Strict Push-ups
7 x Kneeling Slamball (30/20lbs)
Post scores to comments.
“AMRAPids” :3 @65/15
“AMRAPids”: 2+52Rx
AMRAPids: 3+46 Rx+ (135, 45).