Warm-up Drills
I. Row 2:00
II. Foam Rolling, T-spine, Lats & Overhead Drills, Ankle & Calf Mobility
Impact/Focus: Double-unders & Handstand Skills
Select one of the following options and work through alternating intervals of Jumprope & Inversions tasks shown below.
5-6 Rounds of
1:00 x Jump Rope
(pace work/rest across the minute)
+
1:00 x Handstand Skills & Drills
(interpret as :30 seconds work x :30 seconds rest)
Notes:
- Double-unders … Establish a set & rep target to hit 1-3 times per minute of work. Pace work & rest efforts during each minute allotted for Jump Rope as needed. Additional guidance will be covered during the whiteboard brief.
- Handstand Skills & Drills … I. Wall Walks, II. Kick-up to Wall + Holds, III. Freestanding Kick-ups to Hanstand Holds and IV. Handstand Walks.
Post scores to comments.
“Lawnmowers”
Complete 5 Rounds for time of
3 x Wallwalks
Bearcrawl to Dumbbell
14 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Double-unders
Notes: Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
