Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Front Rack Mash, Banded drills & Squat Mobility)
OR
ROMWOD/Pliability Routine x 18:00
Impact/Focus: HSPU & GHD Development
Establish a progression level to work through for the following skill sets and complete the following for quality.
5 Rounds (10:00), alternating tasks on the minute, for quality:
3-5 x Handstand Push-ups (strict & kipping… Kick-ups/Holds/Wallwalks)
x 1:00
12-18 x GHD Sit-ups
x 1:00
Post scores to comments.
“Sizzle, No Fizzle”
8:00 AMRAP
2-4-6-8…+2 reps per round
Handstand Push-ups
Box Jumps (24/20”)
Rest 2:00
8:00 AMRAP
2-4-6-8…+2 reps per round
1-Arm Dumbbell Snatch (50/35lbs)
1-Arm Overhead Walking Lunges (50/35lbs)
Notes: Scale lunges to Bumper plate overhead or Dumbbell Front Racked as needed. Additional points of performance and scaling will be covered during the whiteboard brief.
Post scores to comments.
