WARM UP
3 rounds:
400 meter run
10 meter sprinters lunge with rotation
10 meter knee to chest
10 meter quad stretch
SKILL
Build to heavy turkish getup using kb or db
*10:00 clock
WORKOUT OF THE DAY
E5MOTM 20:00:
Max unbroken bench press
Max unbroken back squat
RX: (155/105) (225/155)
55+: (115/75) (185/125)
Lv2: (225/155) (315/215)
*Athletes must complete one max attempt at each movement within each 5 minute window. Score total reps completed. Coach athletes to use spotters on bench press but not on back squat. If athletes are uncomfortable dumping the bar, utilize warmup time to coach them up.
FOUNDATIONS (X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
Complete 8 tabata rounds for each exercise:
Ring rows
Alternating curtsey lunges
Push ups
Box step ups
Broad jumps for distance