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.
