Warm-up Drills
I. Row 2:00
II. ROMWOD: “Lower Back”
(Link to ROMWOD video found HERE)
15:00 x 3 Drills/Poses
III. Mobility
Impact/Focus: Dumbbell Press 5-5-5+
Warm-up sets: 2 x 8-10 reps at light weight
Then…
5 x 65% 1RM
5 x 70% 1RM
5+ x 75% 1RM
Notes:
- Finish with a light weight set x 10 reps.
- Reference 1RM Dumbbell Press from last Wednesday.
Post scores to comments.
“Wet”
Complete 5-7 Rounds of the following intervals, working for max distance/reps.
1:00 x Row (meters)
1:00 x Burpees
1:00 x Rest
Skill Development
Tabata L-sit & Ring Supports