Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press, Active Hangs & L-sits
Warm-up Sets/Reps building to an intended starting weight.
Every 2:30 x 6 Rounds Total
Bench Press x 7-7-5-5-3-3 reps (Climb weight as able)
:20 x L-sit from the Hang or Support Position
:20 x Active Hang from Pull-up Bar
Notes: Hit the best 3 rep set for the day or establish 3RM PR if within range.
Post scores to comments.
“Irreducible”
4 Rounds for time of
15/12kcal Row
20 x Abmat Sit-ups or Hollow Rocks
35 x Air Squats
50 x Double-unders
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments.
