Warm-up Drills
I. Row 3:00
II. Foam Rolling
III. Mobility Drills
Impact/Focus: “Patience Then Violence”
Complete as many Rounds/Reps as possible in 12:00 of
2 x Turkish Get-ups
10 x Medicine Ball Clean + Slamball
Post scores to comments.
“Metrognomic”
Complete 4 rounds for Quality/Time
vs. 20:00 Time Cap
Row x 20 Pulls (max distance)
10 x Dumbbell Snatch (5R/5L)
10 x Box Jumps (24/20”)
10 x DB Overhead Squat (5R/5L)
10 x Reverse Burpees (Over Dumbbell)
Notes: 35/20lbs dumbbells; pace for smooth movements, efficiency, and/or active recovery.
Post scores to comments.
