A. Warm Up
1 min Xband walks (not overhead)
10 SL Glute bridge / side
10 super man rocks
10 air squats
B. Pulling strength
Deadlift 3 Rep Max test
15-20 mins to find a heavy-maximal three reps.
if your back loses position the coach will shut it down for the day.
B2. Accessory work
Standing two arm DB row
4 x 10 reps @ 2020
(performed with the same body position as Pendlay row)
Cardiac Output (easy 70-80% effort)
it is important to take it easy on todays conditioning as there is a big test tomorrow requiring everyone’s full tank of gas.
10-16 min AMRAP
100 single skips
30 Bodyweight Lunges
20 Air squats
order of exercises not that important so if a rower is taken move to something else