I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Bear Crawl
10 x Leg Swings
10 x Scorpion Stretch
Impact/Focus #1: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary (3 sets x 5 reps) before working up to a new Bench Press 1RM.
Bench Press 1-1-1-1-1RM
Post sets/reps/loads to comments.
Impact/Focus #2: Front Squat/Pull-up EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.
Odd: 3 x Front Squats (Increasing)
Even: 5 x Deadhang Pull-ups or 7 x Pull-ups (Freestyle)
Notes: Athletes will be given 5:00 to warm up their front squats. Starting weight for the first minute of the EMOTM should be 135/95lbs. After each set athletes will increase by 20lbs or until they reach a desired weight to continue through their remaining sets. Athletes may scale weight increases needed.
5-10:00 Metabolic Conditioning