Mobility: 5min

Lax Ball on Calves and Ankles x 30s each spot

Warm-up: 10min

Row 500m + Dynamic Circle Warm-up

1. Front Rack Reverse Lunge (4 x 6 ea. Rest 60s.)

2. Barbell Row ( 4 x 10. Rest 60s.)

3. Handstand Hold (3 x 10-30s. Rest 60s.)
Training Intent:

Lunges should be moderate. If athletes have issues with front rack position they can scale to back rack lunges.

15min AMRAP
12 OHS (95, 65)
12 Push-ups
Row 500 Meters
Rx: (75, 55)
L2: (65, 35)
L1: (45, 25)

Training Intent:

Pick one pace and maintain it for the entire 15:00. If OHS do not work for the athlete have them scale to a front squat.

Banded Pull-aparts x 100
Banded Pushdowns x 100