Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
Impact/Focus: Gymnastic Skills Alt. EMOTM
Every minute on the minute athletes will alternate between the two tasks shown below.
12:00 clock set for 1:00 intervals
Odd Minutes: 5, 10 or max reps of Strict Pull-ups (select one)
Even Minutes: 20 to 30 seconds of Handstands or Kick-up Practice
Post scores to comments.
“Quartet”
4 Rounds for total reps of
:45 x Row (kcal)
:15 x Rest
:45 x Box Jumps (24/20”)
:15 x Rest
:45 x GHD/Abmat Sit-ups
:15 x Rest
:45 x Push-ups
:15 x Rest
Notes: Scaling and Rx+ options will be covered during the whiteboard brief.
Post scores to comments.
