Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Strict Knees-to-Elbows & Dips
Work through the following sets of Strict Knees-to-Elbows & Ring Dips:
Every 3:00 x 5 Rounds
3-6-9-12-15 reps of
Strict Knees-to-Elbows
Ring Dips
*Round 1 is 3 K2E+ 2 Dips, etc.
Post scores to comments.
“Moot Wind”
Complete 7 Rounds for time vs a 16:00 time cap
Row 20/15kcal
20 x Double-unders
Run 200m
Post scores to comments.
Impact/Focus: Strict Knees-to-Elbows & Dips
Toes to bar + stationary dips
“Moot Wind”
2 rounds + 20 (subbed jump rope for burpees)
Notes: jump rope unavailable