Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Barbell Row
Movement Instruction + Warm-up sets and reps
Then…
Every 2:00 x 7 Rounds
Complete the following
Barbell Row x 8-5-3-3-5-8-10
Notes: Climb weight as able. Execute for quality and with attention to detail on points of performance for range of motion; to include elbow track. The final set of 10 reps is meant to be a drop set lighter than the previous.
Post scores to comments.
“Trap House”
AMRAP 7:00 of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Rest 3:00, Then…
AMRAP 7:00 of
7 x Burpees
7 x Ring Row
Notes: Scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Barbell Row
85lbs
“Trap House”
7 rounds first half
6 rounds + 10 rep