Warm-up Drills
I. 3 rounds of
Row 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. Dynamics & Mobility
Impact/Focus: Rings & Things
Every minute on the minute athletes will be assigned a Ring or Static Support Position Hold, a static Ring Dip Depth Hold, and Ring Rows or Muscle-up Transitions.
Ring Skills Alternating EMOTM x 10:00
Odd Minutes: Active Shoulder Hold x 5 seconds + 7 reps Ring Row / Transitions
Even Minutes: 10 to 15 seconds of Ring Support + 10 to 15 second Depth Hold
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“Sequentially Speaking”
For time
9-12-15-9-15-21
Row (kcal)
Box Jump Over’s (24/20”)
GHD/Abmat Sit-ups
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