Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Muscle-ups & Pull-ups
Complete 3 Rounds of the following interval/workload assignment
:30 x Max Reps of Muscle-ups/Pull-ups
:30 x Rest
Then…
Complete 5 Rounds of the following interval/workload assignment
:30 x 50-70% of Best Rep Score for Muscle-ups/Pull-ups
:30 x Rest
Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.
Post scores to comments.
“1500m Nest Egg”
For time versus a 15:00 time cap
Row 500m
30 x Burpees
30 x GHD Sit-ups
Row 500m
20 x Burpees
20 x GHD Sit-ups
Row 500m
10 x Burpees
10 x GHD Sit-ups
Post scores to comments.
Ring muscle-ups: Max 4 reps on first round
Metcon: 12:54 (abmat)
Jumping ring muscle ups: 1
1500m Nest Egg: 18:17 (scaled GHDs)
1500m Nest Egg: 16:08 (I think?) ab-mat situps