Warm Up
On a 10:00 Running Clock
Have athletes start off with 3 minutes an a Rower increasing each minute.
MIN 1: Easy – MIN 2: Moderate- MIN 3: Moderate/Hard
20 Glute Bridge Ups- 20 Arm Circle Forward- 20 Arm Circle Backward
20 Step Ups-20 Alt Elbow Punches- :30 Barbell Overhead Hold
Skill
On a 12:00 Running Clock
3 x 5 Tempo Strict Press (2121)
Workout
For Time
15-15-15
Cal Row
20-20-20
Box Step-Up
10-10-10
Push Press