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FullSizeRender-77Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Hip Circles
Walking Lunges
III. Mobility

“Posterior DOMS”
Complete 4 rounds of the following movements. Each station will involve :45 work/:15 rest on the minute.

:45 x Pull-ups
Rest :15
:45 x Abmat Sit-ups
Rest :15
:45 x Row (Meters)
Rest :15

Notes: If you are feeling the effects of 17.1 focus on quality over quantity with today’s movements.

Post reps per movement to comments.

Skill Development
ROMWOD “Spot On”

Samy Daghir

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