Warm-up Drills
I. Row 2:00
II. 2 Rounds of
9 Fundamentals x 5 reps each
III. Mobility
“Deception Tactics”
For time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
Then…
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20”)
Post scores to comments.
Skill Development
8 Rounds of (:20 on x :10 rest)
GHD/Abmat Sit-ups
Post scores to comments.
“Deception Tactics”
11:10/21:43
ab mat tabata
“Deception Tactics” : 20:32 w/35# & 65#
Comparison to 12/21/2010 :
24:09 w/25# & 65# and probably banded Ring Dips.
(the benefits of posting your score on the web page)
Deception Tactics:
11:45/21:42 RX except I added a purple band to my ring dips