Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills
Impact/Focus: Rope Climbs & Dumbbell Complexes
5 Rounds, of the following;
1:30 x
Rope Climbs x 2-3 Reps
(Scaled to 8-10 x Ring Rows/Pull-ups; complementary to the movements trained Tuesday)
1:30 x
6 x Push-ups on Dumbbells
6 x Devil’s Deadlift w/ Dumbbells
6 x Devil’s Press w/ Dumbbells
6 x Mountain Climbers on Dumbbells
Post training completed to comments.
“Devil’s Staircase”
5 Rounds for time of
10 x Push-ups
10 x Devil’s Press
20 x Dumbbell Box Step-ups (20/16”)
Notes: Rx+ and Scaled options will be discussed during the whiteboard brief.
Post scores to comments.
