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THURSDAY 20210617

Warm-up

Line Drills:
Butt Kicks
High Knees
Ostrich Walks
Crab Walk
Walking Lunge w/Twist
Side Shuffle (down/back)
Heel Walk
Toe Walk

10 Scap Pull-ups
10 Kip Swings
Banded Shoulder Distraction Stretch


Strength and Skill

Every 2:00 for 12:00 (6 sets total–3 sets of each):
Int 1: 3-6 Strict Pull-ups with :03 Negative or :03 Negative Pull-up (Jumping above)
Int 2: 6-8 Single Arm Ring Rows (per arm)*

* Aim to control your torso and keep your midline braced/avoid rotation.

FITNESS 20210617

As many rounds and reps as possible in 12 minutes:
200M Run
20/15 Push-ups
20 Air Squats

Scoring: Rounds + Reps


PERFORMANCE 20210617

As many rounds and reps as possible in 12 minutes:
200M Run
20/15 Hand Release Push-ups
20 Wallballs (20/14#)

Scoring: Rounds + Reps

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