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)
Impact/Focus: Static/Dynamic Alternating EMOTM
Every minute on the minute athletes will alternate through the following tasks for 6 Rounds.
6 Rounds, alternating on the minute
Odd Minutes: 5-7 x American KB Swings (climb weight as able)
Even Minutes: 15 to 20 seconds of L-sit Hold
Post scores to comments.
“Styrofoam Space Rock”
Complete 4 rounds for time of
Row 350/275m
15 x GHD Sit-ups
15 x American KB Swings (*tbd)
Notes: Scaling will be covered during the whiteboard brief.
Post scores to comments.
