Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility
ROMWOD: “For The Birds”
Impact/Focus: Breathing Ladders
6 Minutes of :30 work x :30 rest
x American KB Swings (24/kg)
Rest 1:00
6 Minutes of :30 work x :30 rest
x Double/Single-unders
Notes: Reps for AKBs will build and match the breathing recovery drill; Double/Single-unders will be 25-40 reps per round or :30 of steady effort reps.
Post scores to comments.
“Smarter, Not Harder”
3 Rounds for max reps of
1:00 x Double-unders
1:00 x Slamball
1:00 x American KB Swings (24/16kg)
1:00 x GHD/Abmat Sit-ups
1:00 x Burpees
1:00 x Rest
Post scores to comments.
