A. Context : Practice
Context : Practice
Protecting the back on rowing and db ground to overhead.Scoring: Not Scored
B. Dynamic Warm Up :
Dynamic Warm Up :
100' Suitcase Carry,
100' Oh Carry,
2L/2R Turkish Get up,
12 Russian Swings,
8 Overhead SquatScoring: Not Scored
C. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift
5 sets, starting a set every 2:30, of:
C1. 3-5 Push Presses @ 75-85%C2. 5-7 Dumbbell Single Leg Romanian Deadlifts
D. Ready or Not
Ready or Not
In 7 minutes.
500m Row / 400m Run then max rounds :
8 Dumbbell ground to overhead – two dumbbells – (15/30/45)
4 Ring Dips/6 Ring Push-upsScoring: Reps (higher is better)
Time Cap: 7 minutes
E. Cash Out :
Cash Out :
5 mins
100m Farmer Carry,
12 Thrusters
OR
3 Sets of
10 Chin Ups
12 Bulgarian split SquatsScoring: Not Scored