Warm-up Drills
I. Row 500m + 30 x Hollow Rocks
II. ROMWOD Poses
III. Dynamic Series
IV. Mobility Drills
“Atmospheric River”
3 Rounds for time vs an 18:00 time cap
Row 500m
30 x Toes-to-Bar
30 x Reverse Burpees
30 x Walking Lunges (Dumbbell Low Carry)
Rest 1:00
Row 500m
20 x Toes-to-Bar
20 x Reverse Burpees
20 x Walking Lunges (Dumbbell Low Carry)
Rest 1:00
Row 500m
12 x Toes-to-Bar
12 x Reverse Burpees
12 x Walking Lunges (Dumbbell Low Carry)
Post scores to comments.
Skill Development
I. Handstand Skills, Drills, Walks x 8-10:00
