Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x KB Sumo Deadlift High-pull (32/24kg)
10 x Burpees
14 x Air Squats
III. Mobility
“Muddy Tires”
Complete as many reps as possible in the time frame allotted:
4:00 x Max Reps Tire Flips
4:00 x Max Reps Sandbag Ground-2-Overhead
Notes: Those working together today in teams of 2 may alternate as often as necessary while attempting to rack up as many total repetitions as possible.
Post scores to comments.
“Partner Ocean Crossing”
Complete with a partner. Only one athlete may row at a time.
Row 100m
Row 200m
Row 300m
Row 400m
Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
Post scores to comments.
Team Alison/John
“muddy Tires”
56/56
“Partner Ocean Crossing”
22:00
40-84 & 14:07
Team Josh G/Dan/Ryan
113 G2OH 63 Tire Flip
17:24 crossing oceans
Team Carlos/ Anne
G2OH & Tires: 42/45
Crossing Oceans: 20:05 or somewhere around there…