Tuesday 02.23.2021

Warm-up Drills
I. Jumprope 3-5 sets of
:30 x Single-unders
II. 3 Rounds of
10 x Air Squat
10 x Push-ups
10 x Hollow Rocks
II. Scorpion Sandwich & Yoga Poses
III. Mobility Drills

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes:

• Anchor feet for the Abmat Sit-ups with dumbbells.
• There is a hard 12:00 time cap for today’s benchmark.
• Compare scores to 07.21.2020 (linked HERE).
• Rx+ is a unique option…
  “Iron Annie”
  For time
  50-40-30-20-10 reps of
  Double-unders
  Abmat Sit-ups (butterfly)
  Then…
  10-20-30-40-50 reps of
  Double-unders
  Anchored Abmat Sit-ups (w/2 x Dumbbells)

Post scores to comments.

Skill & Accessory EMOTM
Select from the rep options and complete for quality within the time allotted, scale movements as necessary.

4 Rounds (scaled 2-3 Rounds)
1:00 x 8/12 reps of Hip Extensions
1:00 x 8/12 reps of Push-ups
1:00 x 8/12 reps of 1-arm Dumbbell Row
(reps are 8+8 for R+L)
2:00 x Couch Stretch
(1 min per leg; hip flexor emphasis)

Notes:

• Feeling frisky today? Max Reps for the Push-ups each round and matched with reps per arm of the 1-arm dumbbell Row would be well suited.

Post training results to comments.