Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Pull-ups Strength & Conditioning
Work through the following sets of Strict Pull-ups on 2:00 intervals.
Every 2:00 x 3 Rounds
Max Reps x Strict Pull-ups
Immediately into…
Every 1:00 x 6 Rounds
Kipping Pull-ups x 3-6-9-12… (+3 reps per round)
Notes: Details and scaling will be covered during the whiteboard brief.
Post scores to comments.
“Chopping Blocks”
4 Rounds, for total time with 1:00 to reset between rounds.
Row 20kcal
15 x Bumper Plate Ground-to-Overhead (45/25lbs)
15 x Burpees w/ Jump to Bumper Plate (45/25lbs)
Post scores to comments.
Skill Development
*Time Permitting
4 Rounds for Quality
:15 x L-sit
10 x GHD Back Extensions
