Max Effort Upper
Mobility: 5min
Classic banded overhead distraction with front rack, Coaches choice
Dynamic Warm Up: 5min
Strength: 12min
Push Press (1RM, less than 10reps past 50%)
NOTES:
Look for classic midline faults; hyper extension as a way to fall under bar and leading with knees in eccentric motion rather than hips.
WOD: 25min
“Meadowlark Lemon”
50-40-30-20-10 Row for Cals
**3min rest between each set, score total time including rest
**3min rest between each set, score total time including rest
NOTES:
All out sprints on the erg.
Cool Down Stretch: 2-3min
$ Out
Find a 8RM OH Barbell Sit Up with Feet Anchored
NOTES:
Coach Athletes through this