Thank you to all our athletes, friends, and family (near and afar) who joined us to honor our fallen heroes on Memorial Day.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Supermans
III. Mobility
Impact/Focus: KB Swings
Complete the following every minute on the minute for 10:00.
:30 Max Reps x KB Swings
:30 Rest
Notes: If weight’s change during this evolution they should increase in weight/challenge. If failure occurs, rest a full 1:00 and get back in the fight.
Post total reps to comments.
“Alternative Measures”
Complete 3 rounds for time of
Row 500m
30 x Anchored Abmat Sit-ups
20 x Kneeling Slamball (30/20)
Post times to comments.
KB Swings: 15/10 (16kg)
Alternative Measures: 15:00 RX (20# SB)
“KB Swings” :
15/15 @ 16kg; 13/13/13 @ 20kg; 11 x 5 @ 24kg
“Alternative Measures” : 13:58 (20# SB)