Dynamic Effort Upper
Mobility: 5min
Complete mobility in video below. Foam rolling LATs
Dynamic Warm Up: 5min
Strength: 15min
Thruster (6×3 @ 65%)
NOTES:
Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance.
WOD: 20min
“El Chapo”
100 KB Swings (70,55,55,35)
100 Push Ups
*Every time you break complete a 100m Row
NOTES:
100 Push Ups
*Every time you break complete a 100m Row
NOTES:
All Athletes start on KB swings. Athletes need to choose a weight and push up modification they can complete 30+ reps in the first round. Athletes do not row after completing KB swings. Push ups, Athletes must continue momentum, pausing at the top or bottom = breaking = rowing.
Cool Down Stretch: 2-3min
$ Out
NOTES:
Coach class through this instead of a cool down stretch
**each side