Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Gymnastic Skills, Holds & Inversions
Complete the following every 3:00 for 5 Rounds total
A. 3-5 x Deadhang Pull-ups
B. 3-5 x Shoot Through Drill (w/Push-up and Dip)
C. :10 to :20 seconds x L-sit Hold
D. Handstand Skill for :10 to :20 seconds, 2-3 Wallwalks, 10-20ft HS walk
Post scores to comments.
“Grindin Gears”
For time
Run 400m
Then…
Handstand Push-ups x 15-12-9-6-3
Pull-ups x 15-12-9-6-3
GHD Sit-ups x 30-24-18-12-6
Then…
Run 400m
Notes: Scaling will be covered during the whiteboard brief.
Post scores to comments.
Gymnastic Skills, Holds & Inversions
8 Strict Pull Ups
5 Shoot Throughs
12-15 sec L sit
20ft unbroken HS Walk
“Grindin Gears”
12:21 rx (5-5-5 (15), 5-4-3 (12), 5-4 (9), 6, 3)