2 rounds of:
50 Lateral medicine ball throw/ catch* (15lb. W, 20lb. M)
40 V-up
30 Kettlebell halo (35lb. W, 55lb. M) or Mace 360 (8kg. W, 10kg. M)
20 Dumbbell power snatch (35lb. W, 55lb. M)
10 Dip
50-rep set is with a partner, the rest is on your own. Move quickly and specifically- if designated weights create compromised positions, make as minor an adjustment as necessary to continue safely.
And then, skill work:
Tumbling/ “GYAOTG”
Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor or (during rocking chair or elevator) our knees cross our toes. They include:
– Elevator
– Rocking chair
– Hip-up (Elevator/ rocking chair hybrid)
– Front roll (From and back to standing)
– Back roll (From and back to standing)
Practice several movements, and perform as many reps as needed to make improvement.
*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!