WARM UP

*Coaches Note – explain challenge #1 & brief packet review – refer to challenge outline on white board.

WARM UP

Day 1 – Pull-up challenge

-then-

SMR

• 1:00 Ea side glutes
• 1:00 Ea side Lats
• 1:00 Ea side Adductors

PART I.

8 Rounds:

• 6 back squats (increasing weight each set)
• 200M Sprint – 70% effort
• rest 2:00

PART II.

3 Rounds (clock does not stop)

• 1 min – alt. db chest press
• 1 min – rower sprint
• 1 min – alt. KBS
• 1 min – L – Sit practice (accumulate as many seconds as possible)
• 1 min – Rest