Warm-up Drills
I. Row 3:00
II. Warm-up/CFNE Bulletproof Shoulders
III. Mobility
Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Bench Press 5-5-5-5-5
Post loads to comments.
Impact/Focus: Walking Lunges
Warm up as needed. Athletes will have 3 attempts to move a maximum load for 10 steps of walking lunges.
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“Bench Press” : 85-95-115-125-135 x 5
“Walking Lunges” : 105 #
“WOD”: 208-28-28-177 (SUs/WB/CPU/SUs)
Bench Press: 105 x 5
Walking Lunges: 135 x 10
WOD: 45/27/22/28 RX