MOBILITY & WARM UP

1 set:
200mt run (easy pace)
10 alternating scorpion stretches
:30 plank shoulder taps

1 set:
200mt run (moderate pace)
10 knee push-ups
:30 active bar hang

1 set:
200mt run (fast pace)
10 push ups
10 scap pull-ups

1 set:
200mt run (sprint pace)
10 down ups
10 kip swings

SKILLS & SPECIFIC WARM UP

Kipping – Work 10 min on Bar Muscle ups

ROWING TEST

Have athletes perform a 1-minute row test at a sustainable pace (24-27 spm) for calories
Athletes who cannot complete 15 cal in less than 1:00 should reduce workout calories to 12/10

1 Sets

10 Calorie Row
8 Burpees Touch (Bar)
6 Chest To Bar

in the miniround if you take more than 2.30, scale

CONDITIONING

“SMOOTH BREATHING”

E3MOM X 5 Sets
18/12 Calorie Echo Row
15 Burpees Touch (Bar)
12 Chest To Bar

*score is slowest of five

Scaled Version

12/10 Calorie Echo Row
10 Burpees Touch (Bar)
8 Chest To Bar