Warm-up Drills
I. 2 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Down Dog to Seal Stretch
II. Dynamics & Mobility
*Front Rack & Overhead Movement Emphasis.
Impact/Focus: Push Press
Warm-up sets and reps as needed before working through the following sets of Push Press on the 2:00. Climb weight across sets, sustain at the same weight for multiple sets if unable to continue increasing weight.
6 Rounds on the 2:00 of
Push Press x 3-3-3-3-3-3+
Post scores to comments.
“Core-dinated”
Complete as many Rounds/Reps as possible (AMRAP) in 12:00 of
20 x Anchored Abmat Sit-ups
20 x DB Hang Power Clean
20 x DB Push Press
20 x Roller Board Tuck-ups
20 x DB Devil’s Press
Notes: 2 x 35/20lb dumbbell, Rx+ can upgrade to 2 x 50/35lbs as applicable. Roller Board Tuck-ups may scale to V/Tuck-ups (20 reps per round) or Inchworks (10 reps per round). Scale dumbbell weight as needed.
Post scores to comments.
