Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility
Impact/Focus: Handstand Push-ups & Skill Drills
Warm-up & Set-up Efforts vs. 5:00
Then… Select one of the following options and work through the following intervals.
10 Rounds of (:20 seconds work x :40 seconds rest)
I. Wall Walks x Reps
II. Kick-up to Wall + Holds/Negatives
III. Kipping or Scaled Handstand Push-ups x Reps
IV. Strict Handstand Push-ups x Reps
V. Handstand Walk x Distance
Post scores to comments.
“Spicy”
3-6-9-12-15-18-21 reps for time of
Wallball (20/14lbs)
Bumper Ground-to-Overhead (45/35lbs)
Notes: Scale load as needed. Position and loading of posterior chain on both movements is the priority today for points of performance. Bring it, Ninjas.
Post scores to comments.
Skill Development
(optional)
Tabata x Abmat Sit-ups
Complete 1/2 the number of total reps for scored for Abmat Sit-ups
as GHD Back Extensions at athlete’s own pace and partitioned rep scheme.
Example: Scoring 60 reps of sit-ups dictates completing 30 GHD Back Extensions, partitioned as needed.
Post scores to comments.
