Skills
2 sets of:
200m odd object carry
Choose one of the following and carry the object continuously for 200m without dropping the load. Rest 1:00 b/w carries.
-atlas stone
-double med ball carry (heavy)
-sandbag carry
-plate bear hug carry
-waiter walk w/plate or DB
-unilateral farmer’s carry
Rowing Intervals
In pairs, row a total of 300 calories, exchanging with partner every 15 calories.
P1: Row 15 calories
P2: Perform AMRAP of: 5 pull ups / 5 ring dips / 5 burpees
*Score is total number of rounds completed in AMRAP.
Mobility
12:00 of focused mobility work. Coach’s choice of 2 upper body-specific and 2 lower body specific mobility
exercises.
