Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Push-ups (CFGS)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: 2k Time Trial
Athletes will establish a 2000m Row time trial.
Row 2000m
Rest 3:00
Row 500m (Recovery Pace)
Post times to comments
“Popeye’s Spinach”
Complete 3 rounds for time of:
20 x Burpees
50 x Double-unders
50ft Farmers Carry (32/24)
Note: Farmer’s Carry may be completed with a variety of objects. Kettlebells, Dumbbells, or bumper plates.
Post times to comments.
“2k Time Trial”: 8:17
“Popeye’s Spinach”: 10:23 (SU’s /24kg)
Row 2k: 7:22
“Popeye’s spinach”: 10:45 mix of singles/doubles 32 kg
“2k Time Trial”: 7:58 Lvl 8
“Popeye’s Spinach”: 12:38 Rx