WARM UP
3 rounds:
10 meter walking lunge
10 kip swings
10 piked push ups
100 meter run
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
8 barbell lunges
100 meter run
8-16-24 HSPU
100 meter run
8 barbell lunge
100 meter run
8-16-24 toes to bar
100 meter run
8 barbell lunges
100 meter run
8-16-24 pull ups
100 meter run
RX: (95/65)
55+: (75/55)
Lv2: (115/75)
*Barbell lunge reps stay the same each round, but HSPU, T2B, and pull ups increase. Coach athletes to choose conservative rep schemes to break up the bigger sets. Try to keep pacing consistent on the runs and waiting time at wall or bar to a minimum. 30:00 time cap.