Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x Wallball (Arms only)
III. Mobility
Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep max Push Press.
Push Press 5-5-5-5-5
Post loads to comments.
“Kibble N’ Bits”
Complete as many rounds/reps as possible in 12:00 of
10 x Power Snatch (75/55)
20 x Floor Wipers (75/55)
30 x Double unders
Post rounds/reps completed to comments.
Skill Development
GOAT Work, Mobility, Etc…
“Push Press 5RM”: 120 #
“Kibble N’ Bits”: 3 Rounds + 18 WW (75#/SUs)