Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Overhead & Squat Emphasis)
Impact/Focus: Triple Alternating EMOTM
4 Rounds Alternating EMOTM for max reps/distance/time
1:00 x Shoulder Taps
1:00 x Farmer’s Carry (DB, KB or Odd Item Equivalent)
1:00 x L-sit
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Recon By Fire”
Run 400m
15 x Burpee Jumping Pull-ups
Run 300m
15 x Pull-ups
15 x Burpees
Run 200m
15 x Pull-ups
30 x Push-ups
Run 100m
30 x Ring Rows
30 x Push-ups
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
