Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Alternating EMOTM
Complete the following EMOTM alternating tasks on the Odd and Even minutes as sown below. There are 7 Rounds total (14 minutes).
14:00 Alternating EMOTM of
Odd Minutes: 10 to 20 seconds of Handstand Hold
Even Minutes: 5 to 7 reps of Barbell Row (climb weight or maintain)
Notes: Supinated grip for the Barbell Row. Static balance work for the Handstand training.
Post scores to comments.
“Cringe”
Versus a 12:00 Running Clock
Run 400m
Then… Climb reps starting at 3’s and add three reps per round until the final run
Slamball (40,30/20,12lbs)
Box Jumps (24/20”)
Burpees
Run 400m @ 12:00 to finish.
Post scores to comments.
Impact:
Freestanding Handstand Holds
135 X 7 Barbell Rows
“Cringe”
7+5 rx (1:15 400m run)