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TUESDAY 190806

Warm-up:

Individual…

Row 500m
15 Banded Good Morning

Group…

Coaches Choice…

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%

 

Fitness:

Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
10 Strict Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry

 

Performance:

Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….

 

Mobility:

Mash Lats on Roller
Roll Posterior

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