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Thursday 12.26.2019

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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Flight Simulator(s)
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 12:00 Incentive Time Cap.

I. Scaled Single-unders x
5-10-15-20…45-50-45…20-15-10-5
II. Scaled Double-unders x
5-10-15-20-25-30-25-20-15-10-5
III. Rx Double-unders x
5-10-15-20…45-50-45…20-15-10-5
IV. Rx+ Double-unders x
10-20-30-40-50-60-70-60-50-40-30-20-10

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.

Post rounds completed to comments.

“SMEAC 2020”
Complete 4 Rounds for time as follows
Row x 33-27-21-15 kcal
Rope Climbs x 3-3-3-3-3
Thrusters x 15-15-15-15 (75/55lbs)

Post scores to comments.

Skill Development
4-6 Rounds of Max time holding L-sit on Paralettes or Rings.

Samy Daghir

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