1. Movement Prep/Activation and Increasing Heart RateHip Halo-into-8:00 Amrap30 sec row4 Up Downs to Seal Pose + Step over rower3 Wallball Squats3 Wallball Push Press5 Bench Press (empty bar - build across sets)2. Strength PrepAthletes will be benching for a heavy single. Athletes should load the shoulders down and back against the bench, keep glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should use a spotter.3. Workout Prep2 sets:5/4 Calorie Row (workout pace)2 Burpee Over Rower4 Wall Balls (build in weight)
Build to a heavy Single (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights *
Ireland
Freedom (RX'd)5 rounds:200/175m Row10 Burpee over Rower15 Wall Balls (30/20)(KG Wall Ball: 14/9)
Independence5 rounds:175/150m Row8 Burpee over Rower15 Wall Balls (20/14)(KG Wall Ball: 9/6)
Liberty5 rounds:150/125m Row10 Up Downs15 Wall Ball Thrusters (light)