Warm-up Drills
I. ROMWOD: “Select”
18:00 Run Time
II. Remedial/Dynamic Mobility
III. Single-unders x 50-40-30-20-10 reps
“Navigation”
2 Rounds versus a 16:00 Running Clock,
working through work rest intervals of
:90 seconds x :30 seconds
50/30 x Double-unders
30 x Wallball (20/14lbs)
30 x Toes-to-Bar
50/30 x Double-unders
30 x Medicine Ball Cleans (20/14lbs)
30 x Push-ups
50/30 x Double-unders
30 x Slamball
Post scores to comments.
Skill Development
4 x 10 reps of Back Extensions (rx+ weighted)
