2020/12/30

General Warm-Up
Warm-up
2 Rounds
30ft High hips bear crawl
15 Good mornings
10 Push-ups
1:30 Row, bike, or run easy

3 Rounds
0:15/0:15 Star plank
0:30 Arch hold
0:45 Bear plank

Skill and Build Up
Warm-up
Ring Dip (~5:00)
3 X 0:10 Ring support hold

Ring Dip Progression (3 Step)
5 Fast knee raise.
5 Fast knee raise + jumping dip.
5 Kipping dip.

Metcon
Metcon (5 Rounds for reps)
5 Rounds for reps
1:00 Ring dips
0:30 Rest
1:00 Kettlebell swings (70lbs/53lbs)
0:30 Rest
1:00 Row cals
0:30 Rest

MINIMAL EQUIPMENT OPTIONS
Ring Dip
*Perform a box dip variation. Chairs can be used
*If dumbbells are available, athletes can perform a dumbbell floor press or dumbbell bench press
*The last option is to perform a push-up.

Kettlebell Swings
*Use a dumbbell
*Perform bag swings
*Perform prisoner good morning jumps

Row
*Bike
*Attempt a 200m run

Cool Down / Mobility
Warm-up
3 Rounds NOT for time
0:20 Hollow hold
1:00 Foam roll T-spine

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