Warm-up Drills
I. Row 2 x 300m
II. 9 x Fundamentals
III. Mobility
Notes: With damper set to preferential number warm-up with 2 Rounds Rowing 300m, one of the efforts should be rowed without any foot strap in place (start easy to prevent launching off the rear of the seat and onto the metal monorail, fire breathers). Provided there are no limitations in athlete ROM attempt to perform all 8 loaded movements with a 20/14lb Dynamax Medicibe Balls; respectively for male or female athletes.
Impact/Focus: 300 Meter Repeats
5 Rounds for time (cumulative)
Row 300m
Rest 1:00
Post cumulative time and best 300m split to comments.
“Red Light, Green Light”
4 Rounds of
AMRAP 3:00
12 x American Kettlebell Swings (24/16kg)
10 x V-ups
6 x Burpees
Rest 1:00
Notes: Start each 3 minute AMRAP (ie: ‘as many rounds & reps as possible’) on the movement and rep number that the rest interval interupted. Score as total rounds and reps completed. Get some, intermittently, freaks.
Post scores to comments.
5:11 • 0:59.8.
9+4 Rx.
5:50 – 1:06
“Red Light, Green Light” :
7+20 (25# DBs / 20″)
300m Repeats: 5:50/1.06
“Red Light, Green Light” : 7 + 20 (25# DB/20″)