WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 lunges and 1 handstand. If rower lands on 200, coach does penalty.
SKILL
Handstand hold
*Accumulate 3:00 upside down within a 10:00 window. (:20 per minute on an EMOM will take 9:00)
WORKOUT OF THE DAY
EMOTM until completion:
10/8 calorie row
AMRAP barbell lunge til 50
then…
AMRAP wall balls til 100
RX: (95/65) (20/14)
55+: (45/35) (20/14)
Lv2: (135/95) (20/14)
*Row buy in is consistent throughout squats and wall balls. Even if athletes choose to take a minute off of lunges or wall balls, the buy in must be done to continue the workout. Lunges can be racked any way and should be walking or back step. 20:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
30 alternating step ups
20 box push ups
10 meter box push (like a sled)