A. GENERAL (4:00)EMOM 4odd- Row 45 secondseven- 45 seconds inchworm into squat jump
B. MOBILITY / ACTIVATION (2:00)Deep Squat Thoracic rotation (Deep squat to reach)10 total repsC1. SPECIFIC (6:00)Back Squat3 @ empty bar, slight pause in the bottom5 @ 45%5 @ 55%
C2. SPECIFIC (6-8:00)Practice WattsAthletes Take 1-2 tries, to practice a Max wattage capped at 10 strokes or 20 seconds----Practice Banded Russian KBS1-2 sets @ Workout weight----Practice Med Ball Hip toss1-2 Sets3 reps
Score: WeightTC: 12 minutesKG: N/A
Scaling OptionsBeginner4 x 5 @ across, technical load
IntermediateAs written
5 rounds
500m row/500m ski or/1,000m bike20 KBS 70/53 lbs25 push ups
Score: TimeKG: 32/24
Scaling OptionsBeginner250m row/250/ski/ or 500m bike10 Russian KBS @ 26/18 lbs10 push ups
Intermediate500m row/500m ski or/1,000m bike12 Banded russian KBS 53/35 lbs15 push ups
Sky Touches3 x 20 reps
Add light weight if desired
Core endurance