Monday 04.29.2019

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— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Run 200m or Row 2:00
II. Dynamic Drills
III. Mobility

3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Post scores to comments.

Skill Development & Recovery Training
A. 20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.

B. 2:00 x Ring Support or Plank Hold (practice incorporating variations)

C. Select from 40 to 75 reps x GHD/Abmat Sit-ups +
equal number sets of Back Extensions
**Partition Set’s and repetitions as able in order to complete the workload assigned. Example 4-5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.

Samy Daghir

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