Warm-up Drills
I. ‘Rowling’ Intervals
2:00 Row (kcal)
3:00 x Foam Rolling
1:00 Row (kcal)
3:00 x Foam Rolling
II. Dynamics & Mobility Drills
Impact/Focus: Gymnastic Movement Complex
Following movement review and set-up work through the following intervals;
3 Rounds of 4:00 on x 1:00 rest
Max Reps x Gymnastic Movement Complex
(see below for confusion & panic)
Notes:
Score is total reps completed across all working intervals.
The Gymnastic Movement Complex entails the following series:
1 x Down Dog Pose
1 x Seal Pose
1 x HR Push-up
1 x RSAP-L & Back to Plank
1 x RSAP-R & Back to Plank
1 x Jumping Pull-up
1 x Strict TTB, K2E, or Hanging Knee Raise
*Jumping Pull-ups may include Strict, Jumping into/through the Pull-up or Kipping movement types.
**Yes, this is fancy. Think of it as a seven piece suit.
Post scores to comments.
“Dumbbell Smashputin”
12:00 AMRAP of
Row 20/15kcal
5 x Dumbbell Shoulder-to-Overhead (2×50/35lbs)
10 x Front Rack Dumbbell Reverse Lunges (2×50/35lbs)
5 x Dumbbell Thrusters (2×50/35lbs)
*Rx weight 50/35lbs Dumbbells or 24/16kg Kettlebells.
Notes:
Regarding Front Rack Dumbbell Reverse Lunges — With 2 x Dumbbells Front Racked (on shoulders) perform the Reverse Lunges in-place, alternating legs each rep. Additional scaling notes and points of performance will be covered during the whiteaboard brief.
Post scores as rounds & reps completed to comments.
