WARM UP
jog 200m
then row or 4min at #3drag & 20SR increasing 2SR every 30seconds
then, hanging stretch arms to floor for 20sec to inch worm plank/push up x4.
then, 3rds of 5 air squat, 5 jump squat
finish with PVC mobility
then row or 4min at #3drag & 20SR increasing 2SR every 30seconds
then, hanging stretch arms to floor for 20sec to inch worm plank/push up x4.
then, 3rds of 5 air squat, 5 jump squat
finish with PVC mobility
Coach Led K2E progression drills
Wc15,12,9
task for time
15 - 12 - 9
Front Squat 185/115, 155/95 (scale appropriately from there - 1st round should break more than once)
Wall Ball Double Shot - 20/14, 14/10
K2E (modification is knee raises 2x reps)
15 - 12 - 9
Front Squat 185/115, 155/95 (scale appropriately from there - 1st round should break more than once)
Wall Ball Double Shot - 20/14, 14/10
K2E (modification is knee raises 2x reps)
4 min (20/10) group tabata - pistol progressions
