Warm-up Drills
I. “ROMWOD” x 16:00
II. Remedial Mobility
III. Training Equipment Set-up & Movement Review
IV. Movement Warm-up Assignments
Impact/Focus: Turkish Get-up AMRAP
10:00 Running Clock
Max Reps x Turkish Get-ups (alternate sides each rep)
Post scores to comments.
“Bombogenesis”
Complete 4 rounds for Quality/Time
vs. 18:00 Time Cap
Row x 20 Pulls (max distance)
Handstand Task*
10 x Bumper Ground-to-Overhead (45/35lbs)
10 x Reverse Burpees (Jump to Bumper)
15 x GHD Sit-ups
Notes: Handstand Tasks are 5 x HSPU’s, :15 x Handstand Hold against wall or 10-20ft Handstand Walk.
Post scores to comments.
