Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility
Impact/Focus: Back Lunges
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.
Every 2:30 x 5 Rounds Total
Back Lunges X 10-8-6-4-2
Notes: Back Lunges are stationary from the rack with a step back into the lunge position; barbells may be racked in the Front Rack or Back Rack position.
Post scores to comments.
“Echo Chamber”
15:00 AMRAP of
Max Rep Set x Wallball (20/14lbs)
12 x Sumo Deadlift High-Pull (75/55lbs)
50 x Double-unders
50ft x Bear Crawl
Notes: Score total Wallball reps across the AMRAP and Rounds/reps completed. Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
