Normal class hours/schedule today inspite of the inclement weather; please drive safely if you’re coming in, Ninjas!
-Coach Samy
Warm-up Drills
I. 3 Rounds of
1:00 x Row
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: “Wait a Minute, Diane”
Alternating Every Minute on the Minute for 14:00 total work through the following
Odd Minutes: 5 x Deadlift (225/135lbs)
Even Minutes: 5-7 x Handstand Push-ups
(or scaled substitute/Handstand Skill task)
Post scores to comments.
“Tabata Total”
Complete 12 Rounds of Tabata Intervals, alternating between the following
Pull-ups
Push-ups
Rest 1:00
Complete 12 Rounds of Tabata Intervals, alternating between the following
Air Squats
Abmat Sit-ups
Notes: 12 intervals of Muscle-ups may be substituted for the Pull-ups & Push-ups. Scaling to Ring Rows is viable for the Pull-ups today as well.
Post total reps per movement to comments.
