Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Sum Dumbbell Smartz
Warm-up Sets & Reps working movement practice and priming for the following.
Climb weight across sets as able.
3 Rounds, on the :90
3 reps each arm x
1-arm Dumbbell Press
Holding a second Dumbbell in the Low Carry Position
3 Rounds, on the :90
3 reps each arm x
1-arm Dumbbell Press
Holding a second Dumbbell Racked on the Shoulder
3 Rounds, on the :90
3 reps each arm x
1-arm Dumbbell Press
No weight in the free hand
*Climb weight as able across sets as able.
Post scores to comments.
“Huskies”
7 Rounds for time
vs. a 12:00 Time Cap
15/12kcal Row
12 x American KB Swings (24/16g)
10 x Ring Push-ups
Notes: Scale the kettlebell weight up or down as needed, provided sets are able to remain unbroken, or almost unbroken across each round; Additional scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
