Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front or Back Rack Walking Lunges
Warm-up as needed with sets and reps building to the athlete’s intended starting weight for the weighted lunges (taken from the rack).
6 Rounds on the 2:00 of
10-10-8-8-6-6 x Front Rack or Back Rack Walking Lunges
*Increase weight across sets as able.
Notes: Athletes may walk it out and back or walk it out and drop/roll/ask a fren for help putting it back in the rack.
Post scores to comments.
“Whambulance”
3 Rounds for time
VS. a 12:00 Time Cap
50 x Double-unders
35 x Wallball (20/14lbs)
20 x GHD/Abmat Sit-ups
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
