“Composure Recovery Drill”
3 Front roll + 3 squat x 10 (3 + 3 = 1 rep)
3 minutes rest
2 Front roll + 2 push-up x 5 (2 + 2 = 1 rep)
2 minutes rest
1 Front roll + 1 sprint start* x 10 (1 + 1 = 1 rep)
Goal today is achieving a quick, seamless transition from a compromised position (front roll) to an organized position (squat, pushup, sprint).
Pay attention to the details of each, and move fluidly throughout.
Rest as needed, then,
16, 12, 8 ,4
Rest as needed between sets (no less than 1 minute).
Weight goes up each set (denoted by commas between).
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, as soon as we finish the front roll, explode to your feet, sprint approximately 10 yd., and immediately transition into another roll.
**Do not allow range of motion and structure of a proper pushup to change with the addition of weight in the DB row.