Warm-up Drills
I. Row 500m
II. Dynamic Drills
IV. Mobility Drills
Impact/Focus: Front or Back Rack Walking Lunges
Warm-up as needed with sets and reps building to the athlete’s intended starting weight for the weighted lunges (taken from the rack).
5 Rounds on the 2:00 of
2-4-6-8-10 x Back Rack Walking Lunges (increase weight across)
Post scores to comments.
“Mario Coins”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
9 x Devil’s Press (35/25lbs)
12 x Bumper Plate Ground-to-Overhead (35/25lbs)
15 x Burpees Jump-to-Bumper Plate
Notes: Scaling and Rx+ guidelines will be covered during the whiteboard brief.
Post scores to comments.
