Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
Impact/Focus: Turkish Get-up Times
Warm-up as needed before working through the following task per intervals shown below. Athletes may increase weight across sets as needed, note starting and finishing weights with reps completed for scoring.
3 Rounds of 3:00 work x 1:00 rest to complete the following
20 x Turkish Get-ups
*alternate arms each rep, 10 reps total per side
Post scores to comments.
“Squamous Cell Gauntlet”
10/10 x 1-arm Dumbbell Thruster (alt.R&L)
20 x 1-arm DB Overhead Lunges
30/30 x Mountain Climbers
40 x Medball Clean + Slamball
50 x 1-arm DB Snatch (alt.R&L)
40 x Jumping Slamball
30/30 x Mountain Climbers
20 x 1-arm DB Overhead Lunges
10/10 x 1-arm Dumbbell Thruster (alt.R&L)
*Finish with a Bear Crawl with Medicine Ball Push x 100ft
Notes: Don’t panic, it will be both spicy and sweet; scaling options and Rx+ will be covered during the whiteboard brief and movement(s) review and instruction. 50/35lbs for Dumbbell assignments. 10/10 = 20 reps total, 10 per side. 30/30 = 60 reps total, 30 – per side.
Post scores to comments.
