Warm-up Drills
I. Row 500m or Run 400m
II. Dynamic Series & Foam Rolling
III. ROMWOD: “For The Birds”
IV. Remedial Mobility & Movement Prep/Warm-ups
Impact/Focus: Dumbbell Press 3-3-3-3+
Warm-up sets: 2 x 5-7 reps at light to moderate weight
Then…
3 x 70% 1RM
3 x 80% 1RM
3 x 85% 1RM
3+ x 90% 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.
“Fugue State”
AMRAP 7:00
Row 300/250m
15 x GHD Sit-ups
Run 200m
:15 x Handstand Hold
Rest 1:00
Then…
AMRAP 7:00
Row 250/200m
10 x GHD Sit-ups
Run 100m
:10 x Hanstand Hold
Post scores to comments.
Impact/Focus: 30lbs for 90%
“Fugue State”
1 + 15 GHD
2 + 118 row