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Thursday 08.23.2018

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Warm-up Drills
I. Row 30/20kcal
II. Coach’s Choice
(Dynamic Mobility Complex and/or Spikeball)
III. Mobility

Impact/Focus:
“Row Ascension Ladder”
Complete each of the following workloads as quickly as possible (for time)

Row 21/15 kcal x Rest :30
Row 18/13 kcal x Rest :30
Row 15/11 kcal x Rest :30
Row 12/9 kcal x Rest :30
Row 9/7 kcal x Rest :30
Row 6/5 kcal x Rest :30
Row 3/3 kcal x FIN

Notes: Kcal workload assignments read as Male Athletes/Female Athletes.

Post total time to complete row kcal to comments (total time minus the rest total of 3:00).

“Than”
Complete 5 rounds of
:45 x Max Reps Ring Dips
:15 x Rest
:45 x Max Reps Slamball (30/20lbs)
:15 x Rest

Post total reps per movement to comments.

Samy Daghir

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