Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Deadlift & Lateral Burpee EMOTM
Every minute on the minute on the minute for 12:00 complete the following
Even minutes: 5 x Deadlifts (70-80% 1RM)
Odd Minutes: Max Reps x Lateral Burpees (over bar)
Post scores to comments.
“Nautical Climb”
For time
Row 2000m
Then…
200 x Mountain Climbers
Post scores to comments.
Skill Development
Handstand Practice (HSPU, Walking, Freestanding, etc.)
Shoulder Mobility/Pre-hab
Deadlift EMOTM
105#/64
“Nautical Climb”
15:55 combined
Deadlift EMOTM: 185/51
200om row: 9:10
+ 200 mountain climbers total time: 15:58
Deadlift EMOTM: 185/51
200om row: 9:10
+ 200 mountain climbers total time: 15:58
Deadlift: 185# @ 46
Row: 8:30, combined: 14:41
Deadlift: 185# @ 46
Row: 8:30, combined: 14:41
EMOTM Deadlift & Lateral Burpees 315/50
Nautical Climb 8:31/15:39
In case you didn’t see… I did 325 for my DL weight.
Good job! See you tomorrow a.m.
EMOTM Deadlift & Lateral Burpees 315/50
Nautical Climb 8:31/15:39
DL emom 325/82 burpees
Row: 7:52/11:11 for mtn climbers.
Thought you said you were going to do 335….slacker.
225# 75 burpees
7:36 /10:43
Thought you said you were going to do 335….slacker.