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