A. Context : Practice
Context : Practice
Going for a ‘max’ with great form, and going for an actual ‘max’ (Practice context means the former)
Scoring: Not Scored
Dynamic Warm -up :
2 sets of :
Suitcase/OH Carry,
10 Goblet Squats,
10 Push – ups,
10 Sit – ups
Then 5 inch worms and 3 Crab Bridges.
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Alternating Sets: Front Squat, Weighted Strict Ring Dip
5 sets of:
C1. 3 Front SquatsC2. 5 Weighted Strict Ring Dips
D. “Lucky Shamrock”
“Lucky Shamrock”
In 8 minutes:
500m Row
1 min Rest
Then with the remaining time :
12 Ring Push – ups
12 Goblet Squats (53/35/26)
24 Abmat Sit – upsScoring: Not Scored
TEAM VERSION (with a parnter) : In 9 minutes, 1000m row, no rest, 24 ring push ups,
24 goblet squats, 24 sit ups -for both partners at the same time