WARM-UP
CHIPPER WARM-UP
(7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Hand Release Push-ups
(Score is Rounds + Reps)
Goal – Spend time in the low intensity environment practicing HS skills. Goal is to have each athlete support some of their weight on their hands. In the workout, longer efforts each round. The goal is to move at a moderate, intentional pace throughout.
*As always, workouts are subject to change based on conditions.