Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility
Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.
Weighted Pull/Chin-ups 5-3-3-2-1
Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.
Post loads to comments.
“Spectacle”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
12 x Weighted Pistols
15 x Knees-2-Elbows
Post rounds/reps completed to comments.
“Weighted Pullups 5-3-3-2-1”: 55#
Same for Garrett!
“Spectacle”: 3 Rounds + 200m/10/4
Can’t speak for Garrett – but he was ahead of me
Spectacle: 2 rounds + 200m + 11. Not much, but first time doing pistols without anything under my butt.