Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.
Odd minutes x 3-7 of
Ring Dips (strict)
Even minutes x 7 reps of
Barbell Row (increase weight across)
Post scores to comments as reps completed for each movement movement and weight utilized.
“Uber”
12:00 AMRAP of
5 x Shoulder-2-Overhead (@50-60% of last week’s PP1RM)
10 x Toes-to-bar
15 x Wallball (20/14lbs)
Post scores to comments.
“Ring Dip & Barbell Row Alt. EMOTM”: 7 of each up to 95#
“Uber”: 4 rounds Rx @75#
145# row.
5+12 (135#=60%) Rx.
EMOTM: 35 dips / 80# row
Uber: 5+15 (65#/v-ups)