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Tuesday 03.16.2021

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Our On-Ramper Ninjas getting after their first foray with benchmark “Grace”

Warm-up Drills
I. Coach’s Choice
II. Dynamic Mobility Drills, Foam Rolling
III. Mobility & Scorpions/Yoga Sandwich

Impact/Focus: Gymnastics alt. EMOTM
Warm-up as needed for both the gymnastics movements as follows; complete each respectively on the odd and even intervals.

10 Rounds total on the :90, alternating between

Odd Intervals x 5 to 7 reps x Strict Pull-ups

Even Intervals x 10 to 15 x GHD Sit-ups

Post scores to comments.

“No Hull”
5 Rounds for time versus a 12:00 Time Cap

Row 250m
5 x Power Clean (135/95lbs)
15 x Slamball (30/20lbs)

Post scores to comments.

Samy Daghir

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