Thursday 03.25.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Skills & Stills
Work through the following skill assignments for 12 Rounds total, alternating each interval as shown below;

12 Rounds of (:30 work x :30 rest)

Odd Minutes:
Handstand Hold :10 seconds, :20 seconds, or Max Reps to % for HSPU

Even Minutes:
L-sit Hold for :10 seconds or :20 seconds


  • If doing the HSPU option for today; Round 1 is max reps while the following rounds will be 30-40% of that rep count established.

Posts selections and scores to comments.

“No Brakes”
Complete for time
Run 800m
10 x Handstand Push-ups
20 x Renegade Rows (35/20lbs)
30 x Burpees
40 x American KB Swings (24/16kg)
50 x GHD/Abmat Sit-ups
200ft x Bear Crawl


  • Scaled version will have a 400m Run and 100ft x Bear Crawl.
  • Additional movement scaling will be covered at the whiteboard brief.

Post scores to comments.

Samy Daghir

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