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 (Posterior Chain, Front Rack & Shoulder/T-spine Drills)
Impact/Focus: Front Squat Doubles
Warm-up Sets/Reps x 6:00 building to the best starting weight possible.
Every 2:30 x 6 Rounds Total
Front Squat x 2 reps (65-75%1RM)
Notes: Work at the same weight across sets.
Post scores to comments.
“Krunkus”
Complete for time
12-10-8-6-4-2 x Thrusters (95/65lbs)
12-10-8-6-4-2 x Bar Facing Burpees
21-18-15-12-9-6 x GHD Sit-ups
Notes: Additional scaling, Points of Performance and Rx+ details will be covered during the whiteboard brief.
Post scores to comments.
