Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)
Impact/Focus: Tabata Holds and Movers
Work through the following intervals…
8/6 Rounds of (:20 work x :10 rest)
Handstand Push-ups (strict or kipping)
or
Handstand Hold
Rest 1:00, then…
8/6 Rounds of (:20 work x :10 rest)
‘Bottom to Bottom’ Air Squats
Rest 1:00, then…
8/6 Rounds of (:20 work x :10 rest)
Max Effort Row x Total kcal
Post scores to comments.
“Pyramid Smearamid”
Versus a 12:00 Time Cap complete the following:
10-20-30-20-10 reps for time of
Jumping Slamball
GHD/Abmat Sit-ups
American KB Swings (24/16kg)
Russian Twists (20/14lbs)
*Russian Twists are a 2-count movement today; Ah, Ah, Ahhhhhhhh.
Notes: Newer athletes may wish to scale this to 10-20-30 reps respectively vs the 12:00 time cap. Movement scaling would generally be 1:1 for all rep adjustments.
Post scores to comments.
