Warm-up Drills
I. Row 30/20kcal
II. Coach’s Choice
(Dynamic Mobility Complex and/or Spikeball)
III. Mobility
Impact/Focus:
“Row Ascension Ladder”
Complete each of the following workloads as quickly as possible (for time)
Row 21/15 kcal x Rest :30
Row 18/13 kcal x Rest :30
Row 15/11 kcal x Rest :30
Row 12/9 kcal x Rest :30
Row 9/7 kcal x Rest :30
Row 6/5 kcal x Rest :30
Row 3/3 kcal x FIN
Notes: Kcal workload assignments read as Male Athletes/Female Athletes.
Post total time to complete row kcal to comments (total time minus the rest total of 3:00).
“Than”
Complete 5 rounds of
:45 x Max Reps Ring Dips
:15 x Rest
:45 x Max Reps Slamball (30/20lbs)
:15 x Rest
Post total reps per movement to comments.
Row Ascension Ladder: 3:48
Than: 28/94 Rx