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Tuesday 08302022

Warmup


Skills

Option 1: Got None:


A. 10 min practicing ""lunge to kick ups"" into the wall

*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg.

*biceps by ears!


B. 5 sets: 1 wall-walk into 10-40 sec wall-facing HS hold

*rest as needed

**Focuses:

1. Hands stacked directly under shoulders

2. Feeling some of your weight in your fingertips

3. Actively pressing into the ground throughout hold

4. Squeeze legs and toes together- point toes


Option 2: Got Some:


4 sets:

30 sec HS hold on wall (facing away)

30ft HSW

-rest 90 sec btw sets

*kick up as fast as you can into HSW "


BENT OVER BARBELL ROWS

Supinated Barbell Bent Over Rows @ 21X1: 10-12 reps x 3 sets


STRICT PULL UP

Wide Grip Strict Pull-Ups:


AMRAP (-1) x 2 sets


Conditioning

ROWING

Row 2000/1700m @ max sustainable pace

rest 4min

x3 Sets

**for total time

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