Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Bench Press
5:00 x … Warm-up sets, technique review and point of performance.
7 Rounds, on a 2:00 clock, of the following
Bench Press or Dumbbell Bench Press
x 5-5-3-3-1-1-1
*Climb weight as able.
Post scores to comments.
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (butterfly)
Notes: Benchmark reference post linked HERE.
Post scores to comments.
Skill Development
5 Rounds for Quality of (time permitting)
3 x Strict Pull-ups
3 x Strict Dips
10 x GHD Back Extensions
:20 x L-sit Hold
