Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Movement & Mechanics Primer
Row 200m
1-2 minutes for Toes-to-Bar and Wallball movement/mobility
Row 350m
1-2 minutes for Toes-to-Bar and Wallball movement/mobility
Row 500m
1-2 minutes for Toes-to-Bar and Wallball movement/mobility
Row 350m
1-2 minutes for Toes-to-Bar and Wallball movement/mobility
Row 200m
Movement points of performance and conditioning emphasis during this part of the session will be covered during the whiteboard brief.
Post scores to comments.
“Time Hop”
4 Rounds; each vs a 5:00 Running Clock
Complete as expeditiously as possible,
extra time left is rest time well earned.
Row 200m
21 x Wallball (20/14lbs)
15 x Toes-to-Bar
15 x Wallball (20/14lbs)
Row 200m
*There is a :30 Rest and reset between rounds.
**Each round begins fresh with the 200m Row; if unable to complete at the time cap score work completed.
Notes: Rx+ 30,18,20 reps respectively per round.
Post scores to comments.
Impact/Focus: Movement & Mechanics Primer
20:20
“Time Hop”
800m 146 reps
Notes: took me 20:20 for impact focus just worked till muscle failure. I maybe should have been counting now looking back but I was definitely zoning out on just gogogo. Time Hop 👏🏻 very nice the rest between rounds def killed me for sure not gonna lie but still enjoyable!