A. Context : Practice
Context : Practice
Being a good spotter.Scoring: Not Scored
Dynamic Warm – up :
2 sets of :
10 Ring – rows,
10 Push – ups,
10 Air Squats,
10 Jumping Jacks
Barbell Warm – up :
3 sets of 5 reps of each with an empty barbell :
Single leg Deadlift,
Shoulder Press,
Good Morning,
Front Squat
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. “Scully and Mulder”
In teams of 2:
“Scully and Mulder”
25 mins AMRAP
30 Bench Press/Floor Press (155/65/35)
Then max rounds of :
Row (1,000/900/800)
30 Partner Push – ups with hand clap
30 Hip Extensions (20/14/Good Mornings)
30 Partner Med Ball Pass Sit – ups (20/14/10)
100m Sandbag Run (80/60/45)Scoring: Rounds and Reps (higher is better)