1. Movement Prep/Activation
Banded 7s
-into-
7:00 AMRAP
30-second Row
15 Plate Hops
2 Shuttle Runs
3 Shoulder Press (empty bar)
10 Alt. V-Ups
2. Strength
6 sets
2 Dead-Stop Shoulder Press (Build in weight)
– Rest 60-90 seconds between sets-
3. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
2 Shuttle Runs (build in pace)
Freedom (RX’d)
3 sets
30/24 Calorie Row
Max 200m Run
-rest 2:00 between sets-
Independence
3 sets
25/20 Calorie Row
Max 200m Run
-rest 2:00 between sets-
Liberty
3 sets
20/15 Calorie Row
Max 200m Run
-rest 2:00 between sets-
- Goal per set Sub 2:40
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Dorsiflexion Matrix
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
6 sets
2 Dead-Stop Shoulder Press (Build in weight)
– Rest 60-90 seconds between sets-