WARM UP
5 Minutes coaches choice mobility & general dynamic flexibility
ACTIVATION
3 Rounds Partner Med Ball Drills:
:30 med ball squat toss
:30 med ball side shuffle w. chest pass
:30 kneeling med ball lateral throw – R
:30 kneeling med ball lateral throw – L
PART I.
EMOM x 24 Min
- M1 – :40 air bike
- M2 – 3 lengths heavy sled push
- M3 – :40 renegade rows
- M4 – :40 singles
- M5 – :40 alt. KBS
- M6 – :40 box jump to alt. SL stabilization
REST 4 Minutes Between Part I./II.
PART II.
Pace Workout
P1 – 3000M Row (scale to 2k meter row for scaled classes)
P2 – Farmer walk (4 turf length)
P3 – Plank hold
*P1 – rows as far as possible while P2 does 4 lengths farmer carry back to rower.
*P3 – holds plank, then P1 = farmer, P2 = plank, P3 = Rower
*Goal is to row 3k as fast as possible