Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Bench Press & Barbell Row
5:00 x Movement Instruction + Warm-up sets and reps
Then…
Every 2:30 x 6 Rounds
Complete the following
Bench Press x 5-5-3-3-1-1
Barbell Row x 5-5-3-3-1-1
Notes:
Climb weight as able. Perform Bench Press & Barbell Row Sets within the 2:30 interval. Ie. Round 1 is 5 x Bench Press + 5 x Barbell Row.
Post scores to comments.
“Fo-Yay”
Complete for time
Run 800m
60 x Slamball
50 x Reverse Burpees
40 x 1-Arm Devil’s Press (50/35lbs)
Run 800m
Post scores to comments.
Impact/Focus: Bench Press & Barbell Row
25 lbs (strict over head press)
“Fo-Yay”
21:04 (20lbs)
Notes:
Could definitely do 30lbs but the weight was taken and I’m not comfortable enough to do bench alone without someone watching me making sure I’m doing it correctly. Subbed it for press.