I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Thruster and Pull-up mobility archtype emphasis)
Impact/Focus: Pull-up & Thruster Nuances
5 Rounds, of the following;
Strict Pull-ups x 5-8 Reps
(Scaled to Ring Rows x 8 reps or Rx+ as Strict + weighted with medball or add a rep per round to the workload)
3-5 reps x Thruster x 3-5 reps w/ pre or post applied movement priming drills
Post training completed to comments.
“Upside Down Cake”
9-15-21 reps/kcal for time
Notes: Scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.