WARM UP
EMOM 10:00:
10 burpees
*Goal is to have :30 rest each minute. Adjust target as needed to maintain rest.
SKILL
Establish max unbroken strict pull ups
*Give athletes a 10:00 clock and no more than 3 attempts. Coach them to engage lats and point toes down during the movement.
WORKOUT OF THE DAY
0-12:00:
2000 meter row for time
*Every 90 seconds including first interval, buy in with 10 wall balls
12:00-14:00: Rest
14:00-26:00:
100 wall ball for time
*Every 90 seconds including first interval, buy in with 10/8 calorie row.
RX: (20/14)
*Coach athletes to keep transitions tight and allow space to get to the buy in on time every time. Score time to complete 2k row and time to complete 100 wall balls.