Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 15:00 time cap establish a new Back Squat 1RM
Deadlift 1-1-1-1-1RM
Notes:
Use as many sets as needed.
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“Plastic Bags”
For time
Run 400m
10-9-8-7-6-5-4-3-2-1 reps of
Ring Dips
Thrusters (95/65lbs)
Run 400m
Notes: Scaling, points of performance and training/Benchmark testing intentions will be covered during the whiteboard brief.
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