Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Alternating Dumbbells
Warm-up and review form and technique for the Turkish Get-up & the 1-arm Dumbbell Hang Snatch before working through the following (ie. Shoulders over the weight to ensure leverage on the Pull…)
5 Rounds of the following
2:00 x 2-4 reps of Turkish Get-ups (Climb weight or maintain)
1:00 x 10 reps of 1-arm Dumbbell Snatch (5L+5R,alt.)
Post scores to comments.
“Re-mixed”
Complete for time versus am 18:00 time cap
Run 400m
30 x Burpees
30 x Abmat Sit-ups
Run 400m
2 Rounds of
15 x Burpees
15 x Abmat Sit-ups
Run 400m
3 Rounds of
10 x Burpees
10 x Abmat Sit-ups
Notes: Rx+ substitutes Reverse Burpees for the Abmat Sit-ups.
Post scores to comments.
