Warm-up Drills
I. Run 400m
II. 3 rounds of
:30 x Handstand Hold
8 x Abmat Sit-ups
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for instruction/warm-up before completing the workload below. This should be done at a challenging weight.
Against 10:00 clock
Complete 30 x Turkish Get-ups (15L/15R)
Post loads to comments.
“Inverted Illusion”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Clean (135/95)
1-2-3-4-5-6-7-8-9-10 x Handstand Push-ups (Strict)
Note: This workout will have a 20:00 time cap.
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“Inverted Illusion”:9 founds + 1 Clean
75#/HSPU W /2 abmats rounds 1-5: window stink bugs rounds 6-9
22 Turkish Get-Ups at 16kg
Inverted Illusion: 9 rounds + 6
Then 37 burpee pull-ups with a gas mask!
Turkish Get-ups
30 @ 24kg
“Inverted Illusion”
9 rounds + 3reps in 20:00 Rx
~Chase