Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: American KB Swing Strength
Complete the following sets/reps of American KB Swings every minute on the minute for 10:00.
1st minute: 10 reps
2nd minute: 15 reps
3rd minute: 20 reps
4th minute: 25 reps
5th minute: Rest
6th minute: 10 reps
7th minute: 15 reps
8th minute: 20 reps
9th minute: 25 reps
Notes: Athletes may move to a heavier KB after the 25 rep set if so desired. Work sets should be complete unbroken when possible.
Post scores to comments.
“Starbucks Inflation”
Complete as many rounds/reps as possible in 15:00 OF
5 x Push/Split Jerk (135/95lbs)
15 x GHD/Abmat Sit-ups
45 x Double-unders
Skill Development
I. Handstand Push-ups 5 sets of 5 reps
II. Stinkbugs 5 sets of 10 reps
or
I. Complete 5-8 Handstand Walks/Accumulate 60ft of travel distance inverted
