Warm-up Drills
I. ROMWOD: “For The Birds”
Impact/Focus: Lead Baloons EMOTM
Every minute on the minute athletes will alternate between the two tasks shown below.
Skills & Drills Alternating Minutes x 12:00
Odd Minutes:
Flight Simulator or Sets/Rep assignments x
Single/Double-unders
Even Minutes:
8-12 x American Kettlebell Swings
Post scores to comments.
“Interlopers”
Complete for time vs. 15:00 time cap
3-6-9-12-15 x Pull-ups
3-6-9-12-15 x Burpees Over Bar
20 x Abmat Sit-ups
100ft Bearcrawl (or 200m Run)
Post scores to comments.
