Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Pull-up EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.
5 x Pull-ups
Notes: Looking for an additional challenge? Chest-2-Bar Pull-ups will suffice. During this time athletes should be working on connecting kipping pull-ups (butterfly or gymnastics). Athletes that are not yet at kipping pull-ups should scale appropriately for a challenging workload.
“GHD Annie”
50-40-30-20-10 reps of
Double-unders
GHD Sit-ups
Post times to comments.
“GHD Annie” : 14:02 SUs/GHDs
GHD Annie: 16:32 RX. Also – 20 dubs in a row!