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 (Posterior Chain, Front Rack & Shoulder/T-spine Drills)
“Throwback HQ Chipoer”
For time
25 x Bodyweight Walking Lunges
20 x Pull-ups
30 x Box Jumps (24/20″)
50 x Double-Unders
25 x Ring Dips
20 x Knees-2-Elbows
30 x Kettlebell Swings (24/16kg)
50 x Abmat Sit-ups
20 x DB Hang Squat Cleans (50/35lbs)
25 x Back Extensions
30 x Wallball (20/14lbs to 10/9ft tgt)
Post scores to comments.
