Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Post, Bands)
Impact/Focus: Bench Press
Warm-up Sets/Reps x 6:00 building to the best starting weight possible for the following working sets/reps.
Every 2:30 x 6 Rounds Total
Bench Press x 5-5-3-3-1-1
*Climb weight across sets as able.
Post scores to comments.
“Low Rider”
For time
5-10-15-20-25-30 x reps/kcal of
Wallball (20/14lbs to 10/9ft tgt.)
Row (Kcal)
Post scores to comments.
