Warm-up Drills
I. Row 750m (Damper 1-3)
II. Team Med Ball Congo Line x 8:00
10 x Slamball Bounce Pass (40/20lbs)
10 x Med Ball Abmat Sit-ups (20/14lbs)
10 x Med Ball Rig Toss (20/14lbs)
10 x Lateral Med Ball Throw (20/14lbs)
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a sub-maximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Honey Badgering”
For time
50 x Wallball (20/14lbs)
40 x 1-Arm DB Snatch (50/35lbs
30 x Wallball (20/14lbs)
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
50m x Burpee Broad Jumps
Post scores to comments.
