Warm-up Drills
I. Run 400m
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Front Squat.
Every 2:30 x 5 Rounds
Front Squat 3-3-3-3-3
Notes: Attempt to work across sets at the heaviest/most challenging weight possible while maintaining integrity for form & technique.
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“Repeat Offendah”
For time
Run 400m
1 Round of
21 x Ring Rows
21 x Ring Dips
Run 400m
2 Rounds of
15 x Ring Rows
15 x Ring Dips
Run 400m
3 Rounds of
9 x Ring Rows
9 x Ring Dips
Run 400m
Notes: 18:00 time cap. Scaling and points of performance will be covered during the whiteboard brief.
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