Warm-up Drills
I. Row 500m + 30 x Hollow Rocks
II. Dynamics & Mobility Drills
Impact/Focus: Movement Primer & Capacity Efficiency
Warm-up with sets/reps building to a target starting weight Dumbbell Snatch/Squat or Lunge movement.
Every :75 seconds for 10 Rounds total
Odd Intervals x 2-3 reps per arm (4-6 total), alternating sides of
1-Arm Dumbbell Snatch + 1-Arm Dumbbell Overhead Squat
Even Intervals x 8-10 reps of Wallball (20/14lbs)
*Work at the same weight across rounds or increase per set provided solid foundational mechanics of safe and efficacious movements are established.
Post scores to comments.
“Refinement”
For time
Row 50/35kcal
5 Rounds of
15 x Wallball (20/14lbs)
12 x 1-Arm Dumbbell Snatch (50/35lbs)
9 x Strict Knees-to-Elbows
Post scores to comments.
