Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen
II. Set-up, Training Flow & Movement Review
Impact/Focus: Dumbbells & Hollow Rocks
5 Rounds, on the 3:00 of
Dumbbell/KB Press x 5-5-5-5-5
:45 seconds x Farmer’s Carry
20-30 x Hollow Rocks
*Increase weight as able across both Pressing sets and the Farmer’s Carry.
Post weights/scores to comments.
“Fall Forward, Lay It Back”
Versus a 12:00 Running Clock
Run 400m
Then… AMRAP in the time remaining of
12 x Push-ups
10 x Burpees
12 x Toes-to-Bar
*At the 12:00 mark complete a 400m Cooldown Run.
Post scores to comments.
