Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Skill Holds & Inversions
Complete the following every 2 minutes for 6 Rounds total
3-5 x Shoot Through Drill (w/Push-up and Dip)
:20 seconds x L-sit Hold
Handstand Hold (:20) or Walk (10ft)
Post scores to comments.
“Concision”
4 Rounds for max reps of
1:00 x Row (kcal)
1:00 x Knees-to-Elbows
1:00 x Dumbbell Snatch (50/35lbs;alt.L/R)
1:00 x Dumbbell Walking Lunges (Farmer’s Carry)
Post total reps per movement to comments.
Skill Holds & Inversions
5 shoot thru’s, 20 sec L-sit, 3 HSPU w/ slow neg.
“Concision”
100, 76, 100, 81 rx+