Friday 03.19.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds
7 x Air Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Scorpion Sandwich

Impact/Focus: Skills & Drills
Work through the following for 5 Rounds

1:00 x 2-4-6-8-10 reps of Burpee Box Jump Overs (24/20”)
:30 x Rest
1:00 x 10ft HS Walk or :20 x Handstand Hold
:30 x Rest

Notes: Complete the task and volume assigned to each movement within the minute of work allotted; extra time remaining is additional rest time.

Post scores to comments.

Complete for time vs a 15:00 time cap
21-18-15-12-9-6 x 1-arm Dumbbell Push Press (50/35lbs)
21-18-15-12-9-6 x Abmat Sit-ups
Each round finishes with 100ft x Walking Lunges

Notes: Split reps for each set of Dumbbell Push Press to Right and Left arms respectively, ie. Round 1 is 11 reps with one arm and 10 reps with the other arm.

Post scores to comments.


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