Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Back Rack Lunges
Warm-up Sets & Reps building to a starting weight.
5 Rounds, on the 2:30 of
Back Rack Lunges x 10-8-6-4-2
*Climb weight across sets as able.
Post scores to comments.
“MetCon Farming”
8 Minute AMRAP of
50 x Double-unders
100ft Farmer’s Carry (2×50/35lbs)
*3 x Burpees EMOTM, Starting at 1:00.
Rest 2:00
6 Minute AMRAP of
30 x Double-unders
100ft Farmer’s Carry (2×50/35lbs)
*3 x Burpees EMOTM, Starting at 1:00.
Notes: Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
