Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility
Impact/Focus: Shoulder-to-Overhead
Warm-up Sets & Reps building to a starting or intended working weight.
Climb weight across each set or build to the best single for the day.
VS. 6:00
Push Press x 2RM
VS. 6:00
Push or Split Jerk x 1RM
Post scores to comments.
“Garlic”
Complete for time
vs. a 13:00 time cap
10-20-30-40 x Box Step-Overs (Bodyweight;24/20″)
10-20-30-40 x 1-Arm Devil’s Press (1×50/35lbs)
10-20-30-40 x Wallball (20/14lbs)
100ft x Farmer’s Carry (2×32/24kg)
Notes: Scaling and Points of Performance will be covered during the whiteboard brief. Since it is a Friday of the 13th order there will be a spicy Sandball upgrade available.
Post scores to comments.
