Warm-up Drills
I. Run 400m or Row 2:00 (w/ no straps)
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder, Lat & Scap Primer
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)
or Coach’s Choice
Impact/Focus: Inchworm Noms Feet
Work through the following intervals for quality…
6 Rounds of (:30 work x :30 rest)
Inchworms to Plank
(Increase challenge by adding high/low Plank each rep or a Push-up after each Plank)
Rest 2:00, then…
6 Rounds of (:30 work x :30 rest)
I. Stinkbug Hold
II. Kick up to Handstand Hold on wall
III. Freestanding Handstand Stumbles
IV. Freestanding Handstand Hold
V. HS Walks x Distance (ft.)
Post scores to comments.
“Mole Hill”
1-2-3-4-5-6-7-8-9-10-11-12 reps for time
vs a 14:00 time cap
Toes-to-Bar
Push-ups
*Start with & after every even numbered round complete a 50ft Bear Crawl.
Notes: Scale Toes-to-Bar as needed to K2E’s, Hanging Knee Raises or Supine Leg Raises (anchored or unanchored). Rx+ perform Handstand Push-ups & bring a Slamball friend with you on the Bear Crawl.
Post scores to comments.
*PLAY MORE SPIKE-LE-BALL!
