Warm-up Drills
I. Run 400m or Row 2:00
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review
Impact/Focus: Run or Row Time Trial
Review Run & Rowing technique + perform two warm-up pieces of Run or Row (200/250m-400/500m) applying foundations for performance.
Select from one of the following Benchmark Time Trials:
Row 2k for time
Run 1 mile for time
*Recover as fully as possible prior to the following Met.Con. for time.
Post scores to comments.
“Perseid”
For time
Row 500m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Burpees with Jump to Bumper Plate
Bumper Ground-to-Overhead (35/25lbs)
Then…
Row 500m
Notes: Rx+ may go full tilt 10-1 and back up to 10 for the middle rep scheme with a heavy American KB Swing in place of the Bumper Plate Ground-to-Overhead.
Post scores to comments.
