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Thursday 07.29.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Drills
IV. Mobility Drills

Impact/Focus: Ring Support/Dips & Running Technique

Warm-up and work through the following tasks for quality/movement development.

5 rounds of 1:30 (run) x 1:00 (rings)

A. Run Technique x 100-200m
-Movement Initiation via leaning forward at ankles
-Fig-4 Running Position and Hip Alignment
-Efficiency of ‘foot pulls’

B. Ring Support x :20 seconds
-Optional addition of 7 x Strict Ring Dips

Post scores to comments.

“AQI”
AMRAP 15:00 of

15 x Ring Dips
15 x Knees-to-Elbows

*Run at the 00:00, 05:00, 10:00, and 15:00 minute marks.

Notes: Scaling for Dips will be Jumping Ring Dips on the matador or Dumbbell Push-ups (ROM emphasis). Knees-to-Elbows will be 20 reps of V-ups for today.

Post scores as rounds/reps completed to comments.

Samy Daghir

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