Warm-up Drills
I. Speed Rope 2:00
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5
Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.
“Sour Then Sweet”
Complete as many rounds/reps as possible in 8:00 of
10 x Handstand Push-ups
20 x GHD/Abmat Sit-ups
Rest 2:00
Then…
Complete as many rounds/reps as possible in 8:00 of
7 x Slamball (40/20)
7 x Burpees
Post rounds/reps completed to comments.
Flight Simulator 120 ^
Sour Then Sweet 2 + 10/5 + 7
“Flight Simulator” : I don’t even want to talk about it.
“Sour then Sweet” : 2 Rounds + 20 SBs (SBs on GHD + GHDs)/5 Rounds + 9 ( Rx)
Flight Simulator: 9:13
S&S: 4+9/7+8