Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Back Squat Wk2
Warm-up as needed before working through the following every 2:30.
Back Squat 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)
Notes:
Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Back Squat today.
Post scores to comments.
“Hot Gates”
For time
Row 1000m
Then…
4 Rounds of
20 x Wallball (20/14lbs)
12 x Burpees
Post scores to comments.
250# (felt heavy after Manion)
9:01 Rx