WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 walking lunges
SKILL
Basket swings
*10:00 practice. Coaches can provide spot to assist.
WORKOUT OF THE DAY
4 rounds for time:
500 meter row
40 meter suitcase lunges
5 drop kips
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Coach athletes to pace this workout from the beginning. Conserve energy for the drop kips. Suitcase lunges can be held on either side. 24:00 time cap.