Warm-up Drills
I. Row 500m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review
Impact/Focus: Dumbbell Press 3-3-3+
Warm-up sets: 2 x 5-7 reps at light to moderate weight
Then…
3 x 65% 1RM
3 x 75% 1RM
3+ x 85% 1RM
Notes:
- Finish with a light weight set x 10 reps.
- Reference 1RM Dumbbell Press to determine weights.
- The final set is for max reps.
Post scores to comments.
“Brisk Bugger”
Complete for time versus a 15:00 time cap
10-20-30-20-10 x Row (kcal)
10-20-30-20-10 x GHD Sit-ups
20-20-20-20-20 x Farmer’s Carry Dumbbell Lunges (50/35lbs)
Post scores to comments.
