Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
III. Mobility
“Black Lung II”
Choose one of the three options
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest
Post scores to comments.
“Annie Gets Abusive”
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups
Post scores to comments.
Skill Development
Foam Roll, Myofascial Release, Skill work of choice.
Black Lung III 1666m option 3
Annie Gets Abusive 16:57 (SU’s)
“Black Lung II”: 3:59/4:07/4:13
“Annie Gets Abusive” 15:29 /SU & GHD aka God***d Horrendous Device