Friday 03.05.2021

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility Drills

Impact/Focus: Turkish Get-ups
Warm-up as needed before working through the following for quality and movement development;

Vs 15:00 Time Cap

5R+5L x Turkish Get-ups
Rest 1:00
4R+4L x Turkish Get-ups
Rest 1:00
3R+3L x Turkish Get-ups
Rest 1:00
2R+2L x Turkish Get-ups
Rest 1:00
1R+1L x Turkish Get-ups

Post total reps completed to comments.

“Conquer”
Complete for time vs. a 20:00 Cap

10 x DB Hang Clean & Jerks (50#/35#, Two Dumbbells)
20 x DB Renegade Rows
30 x DB Farmer’s Carry Walking Lunges (15R/15L)
40 x Anchored Abmat Sit-ups
50 x DB Snatch (25R/25L, Alternating)
40 x Anchored Abmat Sit-ups
30 x DB Farmer’s Carry Walking Lunges (15R/15L)
20 x DB Renegade Rows
10 x DB Hang Clean & Jerks (50#/35#, Two Dumbbells)

Post times or completed reps to comments.