WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 push up + 1 wall walk. If athlete hits target, coach does the penalty.
SKILL
Bench/Floor press
7 x 4
WORKOUT OF THE DAY
3k row for time
*Every 3:00 (including 0:00) buy in with 10 meter handstand walk. Scale HS walk to reverse bear crawl. 20:00 time cap.
POST WOD:
10:00 trap focus
FOUNDATIONS(X)
SKILL
Front squat technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Goblet lunges
Push ups
Goblet squats
Empty bar shoulder to overhead
*Score lowest round for each exercise.