Thursday 02.02.2023

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 I just can’t seem to get over how much pop and flare those two little flash bang grenade graphics add to this image. YASSSSSSSSSSSS! JOIN US, NINJAS!!!!!!!

Warm-up Drills
I. Row 2:00, Jumprope x 2:00 … possibly a bit 0′ Spikeball
II. Foam Rolling, T-spine, Lats & Overhead Drills, Ankle & Calf Mobility

Impact/Focus: Holds & Movers
Work through the following gymnastic holds and movements as follows:

EMOTM x 16:00

4 Rounds of
:15 to :20 seconds
x Ring or Static Support Hold

4 Rounds of
5 to 10 reps x Static Dips

4 Rounds of
:20 to :30 seconds
x L-sit (from static support or floor)

4 Rounds of
20 to 30 reps x Hollow Rocks

Notes: Additional points of performance and progressions for hold & movement skill development will be covered during the whiteboard brief and positively reinforced during working intervals.

Post scores to comments.

“Pescado Rojo”
For time vs. a 12:00 time cap
30-20-10-30 reps of

Row (kcal)
Box / Log Jump Overs (24/20”)
1-arm DB Push Press (50/35lbs)
Toes-to-Bar / V-ups

Notes: Scaling and points of performance/training intentions will be covered during the whiteboard brief. Rx+ options include upgrading to a 75/50# Dumbbell & performing Toes-to-Bar of the core movement.

Post scores to comments.

Samy Daghir

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