Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Pose, Banded & Wall Drills)
Impact/Focus: Back Squat Triples
Warm-up Sets/Reps x 6:00 building to an intended working weight.
Every 2:30 x 5 Rounds Total
Back Squat x 3-3-3-3-3 reps (65-75%)
Post scores to comments.
Benchmarks: “Cindy/Mary”
Choose one of the following options
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups
Notes: Today’s benchmark scaling and intent will be covered during the whiteboard brief.
Post scores to comments.
