Warm-up Drills
I. 3 Rounds of
Jump Rope x 1 minute work
Dynamic Drills
5-10 x Scorpions/Cat-cow Drill
II. Mobility
“Descent Aeronautics”
Complete each round of Double/Single-unders Unbroken before resting :20 minimum between sets of working efforts. There is a 10:00 total time cap.
Double-unders/Single-unders
50-40-30-20-10-20-30-40-50
Post scores to comments.
“Explosive Decompression”
Complete the following workload versus a repeating
1:30 of work x :30 rest for 8 Rounds total. Complete one Row/Run at the start and completion of the interval rounds.
Run 200m or Row 250m
Then…
8 Rounds of 1:30 work x :30 rest to complete
1 set of the following
10 x Pull-ups
10 x Burpee Bumper Ground-to-Overhead (35/25lbs)
10 x V-ups
Then…
Run 200m or Row 250m
Notes: Scaled rep scheme for today is 5 reps per movement at the basic level and 7 reps per movement at the intermediate level. Scaling of Pull-ups to Ring Rows or Jumping today would be the movement that wasn’t performed earlier in the week via Pull-up scaling.
Post rounds completed and total time to comments.
Descent Aeronautics: 20⬇️ (With a new PR of 50!)
Explosive Decompression: ✔️ (5/5/10 with a run both times)