Dynamic Warm-Up – Mobility Prepare for…
1 minute Test STRICT Knees– to- 90 No-Kipping ( Log score & test from last time done)
10 Rounds for time of: (Partner up as needed in big classes, start in intervals after 250m Row)
250m Row or .3 miles AAB
30 Double unders / 50 Singles
15 Thrusters 45/33
*Rest 1 min between rounds
** * Goal is to stay unbroken on DU’s and Thrusters. Ensure Full ROM on Thrusters .
*** Do not drop an empty barbell!
Team Cool down 70-100 Hollow Rocks every 10 reps. Do 1 30 sec Mobility static holds each, Coaches choice. 5-7 min