Warm-up
Pick drill
Catch to Extension
30s practice @ each SPM.
Metcon (4 Rounds for time)
Row 1250m x 4
Rest 3m b/t rounds
R1 – less than 20 SPM
R2 – 22-26 SPM
R3 – 28+
R4 – Athletes choice
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#