Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Front Squat Triples
Warm-up Sets/Reps x 6:00 building to the best starting weight possible.
Every 3:00 x 5 Rounds Total
Front Squat x 3 reps (75-85%1RM)
Notes: Build to the best 3 rep on the day or work across sets and reps sustaining at 75-85%.
Post scores to comments.
“Speedy Sweeper”
Versus a 15:00 Soft Time Cap
Run 200m
20 x Medicine Ball Cleans (20/14lbs)
20 x Lateral Burpees
Run 200m
2 Rounds of
15 x Medicine Ball Cleans (20/14lbs)
15 x Lateral Burpees
Run 200m
3 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees
Run 200m
Post scores to comments.
