Thursday 04.27.2023

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YESSSSSS, LISA!!!!!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice (Pigeon, Puppy Dog Shoulder Complex & Lax Ball Pec Mashing)
III. Mobility

Impact/Focus: HS/Rope Skill & Drills
6 Rounds, alternating minutes between the following tasks, each movement is allotted one minute to partition workloads or stop and rest once tasks are complete.

6 Rounds alternating between the following:
1:30 x Double/Single-under Efforts (25-40 reps)
1:00 x Wall Walks, Handstand Walks or Handstand Hold

Post scores to comments.

“Hooked On Phonix”
For time

75 x Double-unders
15 x Pull-ups
15 x Slamball (40/30lbs)

75 x Double-unders
12 x Pull-ups
12 x Slamball (40/30lbs)
12 x Pull-ups
12 x Slamball (40/30lbs)

75 x Double-unders
9 x Pull-ups
9 x Slamball (40/30lbs)
9 x Pull-ups
9 x Slamball (40/30lbs)
9 x Pull-ups
9 x Slamball (40/30lbs)

75 x Double-unders

Notes: Scale Double-under/Jump rope work to a 2:00 cap per task or modify rep assignments. Pull-ups and Slamball volume may scale to 12,9,6’s respectively. Bring the lumber, Ninjas.

Post scores to comments.

Samy Daghir

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