Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Skills & Stills
Work through the following skill assignments for 12 Rounds total, alternating each interval as shown below;
12 Rounds of (:30 work x :30 rest)
Odd Minutes:
Handstand Hold :10 seconds, :20 seconds, or Max Reps to % for HSPU
Even Minutes:
L-sit Hold for :10 seconds or :20 seconds
Notes:
- If doing the HSPU option for today; Round 1 is max reps while the following rounds will be 30-40% of that rep count established.
Posts selections and scores to comments.
“No Brakes”
Complete for time
Run 800m
10 x Handstand Push-ups
20 x Renegade Rows (35/20lbs)
30 x Burpees
40 x American KB Swings (24/16kg)
50 x GHD/Abmat Sit-ups
200ft x Bear Crawl
Notes:
- Scaled version will have a 400m Run and 100ft x Bear Crawl.
- Additional movement scaling will be covered at the whiteboard brief.
Post scores to comments.
