Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Lax Ball Drills (Tack n’ holds)
III. Dynamics & Mobility
Impact/Focus: Dumbbell Strength & Rope Work Intervals
5:00 x Warm-up Sets/Reps before working through the following Dumbbell Strength & Jumprope Skill Work:
12:30 clock set for
5 Rounds x 2:30 intervals
Each 2:30 complete
4 x 1-arm Overhead Walking Lunges (Left Arm)
+
4 x 1-arm Overhead Walking Lunges (Right Arm)
+
40 x Single-unders, 30 x Double-unders or 20 x Cross-overs
*Rest remaining time before the following interval*
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“Rumblestilskins”
Complete for time vs. a 15:00 time cap
Row 500m
Then…
15-12-9-6-3 reps of
Inverted Burpees
Burpee Box Jump Overs
Finish with…
Row 500m
*Every 3:00 = Rope Tax*
Notes: Every 3:00 until the 15:00 mark complete 20/15 reps of Jumprope Skill of choice from above. Box Jump Overs may be scaled to Burpee Box Step Overs as needed. Mats for elevation may be used to preserve and scale the intended Inverted Burpee movement; Inverted Burpees may also be subbed for Reverse Burpees at 1:1 reps plus 1 x Wallwalk performed at the end of each set.
Post scores to comments.
