Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
1 x Rope Climb
5 x Burpees
7 x KB Goblet Squat (24/16kg)
III. Mobility
“Tidal Pools”
6:00 AMRAP of
6 x 1-Arm DB Snatches (50/35lbs)
10 x KB Swings (32/24kg)
Rest 1:00
Then…
6:00 AMRAP of
8 x Ring Dips
15 x Jump Squats (45lbs)
Rest 1:00
Then…
6:00 AMRAP of
12 x GHD/Abmat Sit-ups
20 x Double-unders
Post scores to comments.
Tidal Pools: 5/3/5+7 (40#/24kg/65#/SU x 3)