Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 5×5
Warm-up Sets & Reps building to a starting weight, ideally 75-85%, for the five working sets. Complete a set of 10 reps at light weight before proceeding up to the intended beginning weight.
Every 3:00 x 5 Rounds
Deadlift x 5-5-5-5-5
Post scores to comments.
“Helen of Waffles”
3 Rounds for time of
Run 400m
12 x Front Squat (135/95lbs)
21 x Slamball (30/20lbs)
Notes: Athletes may sub in a Sandball Ground to Shoulder (Full extension of hips and free side arm extended out at the reps completed/end range of motion) for the Slamball movement today. Front Squats come from the deck, get some, Ninjas. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
