Thursday 03.09.2023

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Jenny finishing before the 12:00 time cap on 23.3, YESSS!!!!

Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)

Impact/Focus: Tabata Holds and Movers
Work through the following intervals…

8/6 Rounds of (:20 work x :10 rest)
Handstand Push-ups (strict or kipping)
Handstand Hold

Rest 1:00, then…

8/6 Rounds of (:20 work x :10 rest)
‘Bottom to Bottom’ Air Squats

Rest 1:00, then…

8/6 Rounds of (:20 work x :10 rest)
Max Effort Row x Total kcal

Post scores to comments.

“Pyramid Smearamid”
Versus a 12:00 Time Cap complete the following:

10-20-30-20-10 reps for time of
Jumping Slamball
GHD/Abmat Sit-ups
American KB Swings (24/16kg)
Russian Twists (20/14lbs)

*Russian Twists are a 2-count movement today; Ah, Ah, Ahhhhhhhh.

Notes: Newer athletes may wish to scale this to 10-20-30 reps respectively vs the 12:00 time cap. Movement scaling would generally be 1:1 for all rep adjustments.

Post scores to comments.

Samy Daghir

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