A. Momo Live #2
Dynamic Warm Up Option:
2 min Run in Place;
then 3 sets: 5L/5R Side Lunge,
10 Plank Knee to Elbow (alternate sides),
10 Big Arm Circles (each way), 30s per side Side Plank
"Street Food"
AMRAP in 10 min x 2
6 Pistols -alternate as desired
6 Pike Push Ups
60 Lateral Hops
(After 10 min) 2 min Rest, then Repeat
INTERMISSION: At one point during each 10 minutes, stop and do 2 Turkish Get Ups per side (use anything loaded or unloaded that will give you a medium amount of challenge)
Scaling Guide: 8 – 12 rounds, about 1:10 per round and 45s for the Intermission.
Scale Up: Kipping HSPU instead of Pike PU, 60s of Crab Bridge during rest.
Coaching Tips: With the small sets, it is important to move fast between the transitions. Focus on pushing through the heel on the Pistols/Step Ups. Make sure you hit lock out on the Pike Push Ups (shoulders fully extended). It is recommended you stop for your Intermission between min 3 and 7. Slow down and take your time on the TGU, then get back to where you left off.Scoring: Not Scored