Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. ROMWOD: “For The Birds”
IV. Remedial Mobility & Movement Prep/Warm-ups
“Dumpster Fire”
4 Rounds for time of
Run 400m
15 x Thrusters (45/35lbs)
20 x GHD/Abmat Sit-ups
Notes: 20 Minute hard time cap on this little gem today, Ninjas. Thrusters may be performed at a heavier/more challenging weight as needed with the intent to be unbroken to two set efforts per round to clear the movement.
Post scores to comments.
Skill Development
Extra Credit, time permitting of
4 Sets, on the 2:00 of
12 x GHD Hip Extensions
*Scale to a traction hang as needed for mobility and cool down efforts.
