Warm-up Drills
I. Run 400m
II. Coaches Choice
III. Mobility
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
“Body Slaw”
Complete 4 rounds for time of
5 x Bar Muscle-ups
15 x ‘American’ KB Swings (24/16)
21 x Wallball (20/14)
Notes: Scaling for bar muscle ups will be 2 x chest-2-bar pull-ups or current level of pull-up progression.
Post times to comments.
Walking Lunges: 215#.
“Body Slaw”: 10:24 scaled (7xjBMU).
Walking Lunges : 105# x 10
“Body Slaw” : 15:43 Modified; 10kCal Row/15 Rt-arm KB/21 MBC
Walking Lunges: 105#
Body Slaw: 18:28 (12 kipping pull-ups)