Warm up: 400 m row/run, 10 pass thrus, 10 windmills; 4x 10 sit ups, 10 lunges, 20 singles
Skill Focus: Foam rolling
Calves, quads and psoas spend 1-2 min on each position
Sprints 3 x 100, 2 x 200, 1 x 400 rest is the walk back
For total time
Level 2 & 3
30 du’s
20 hollow rocks
10 OH walking lunges (ea) 45#/25#
5 RFT
Level 1
30 du’s or 10 attempts + 30 singles
20 hollow rocks, modify as needed
10 oh walking lunges ea, scale weight accordingly
3-5 RFT
Post sprint and met con time for score
14.1 the Open is upon us. . .
Happy Happy 46th Birthday to Michael!
Skill Focus: Foam rolling
Calves, quads and psoas spend 1-2 min on each position
Sprints 3 x 100, 2 x 200, 1 x 400 rest is the walk back
For total time
Level 2 & 3
30 du’s
20 hollow rocks
10 OH walking lunges (ea) 45#/25#
5 RFT
Level 1
30 du’s or 10 attempts + 30 singles
20 hollow rocks, modify as needed
10 oh walking lunges ea, scale weight accordingly
3-5 RFT
Post sprint and met con time for score
14.1 the Open is upon us. . .
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Happy Happy 46th Birthday to Michael!
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