Warm-up Drills
I. Run 400m
II. 3 Rounds of
Burgener Drill (45/30lbs or PVC)
III. 10-8-6 reps of
Medicine Ball Cleans (20/14lbs)
Push-ups (CFGS)
IV. Mobility
“Barbara”
5 rounds, each individually timed
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (butterfly)
50 x Squats
Notes: Rest precisely 3:00 between each round.
Post scores to comments.
“Hammer Stamped”
6 Rounds for time of
12 x Sledgehammer Strikes
1 x Tire Flip & Bound
Notes: 6R/6L per round for the Sledgehammer Strikes. Those who are suspect with their intent/aim with the hammer will be relegated to a Slambball (40/20lbs) substitute.
Post scores to comments.
“Barbara”
30:00
3+5
“Barbara”: 4:24/5:25/6:00/6:06/5:52
Total Time 35:45 ( 2:00 rest between)
3 + 45 rx
Buzzkill Barbara
3 + 41 rx