Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Pull-ups/Ring Row EMOTM
Warm-up as needed before working through the following for quality and movement development before moving to more challenging weights;
Working for 5 Rounds of [:60 on x :30 rest] complete the following interval assignments:
Select one of the following options
I. 10 reps per round x Pull-ups (strict), Banded Pull-ups or Ring Row
II. 10-8-6-4-2 reps x Pull-ups (strict), Banded Pull-ups or Ring Row
Post total reps completed to comments.
“Primed Movers”
Complete for time vs 15:00 time cap
Run 400m
Then… 15-12-9-6-3 of
Wallball (20/14lbs to 10/9ft tgt)
Reverse Wallball (20/14lbs to 10/9ft tgt)
Toes-to-Bar/V-ups
Then…
Run 400m
Post scores to comments.
