Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Deadlift Triples
Warm-ups & Working sets x 6-8:00
Then…
Every 3:00 x 5 Rounds total complete the following:
Deadlift x 3 reps
*Build to the heaviest/best three rep possible and hit it for the three final efforts.
Post scores to comments.
“Squirrel’s”
8:00 AMRAP of
Row (kcal) x 15/12
Hanstand Push-ups x 1,2,3,4,5…(+1 rep per round)
Rest 2:00
8:00 AMRAP of
Double-unders x 10,20,30,40,50…(+10 reps per round)
Muscle-ups x 1,2,3,4,5…(+1 rep per round)
Notes: Single-unders are 1:1 for today’s scaling. Pull-ups will be 3:1. Additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
