Warm Up
Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull UPS
Scap Push UPS
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
30 Seconds Kip Swings
20 Seconds Leg Raise or Knee Raises
3 Reps Toes to Bar or Scaled Equivalent
3 Push UPS
3 Box Jumps
Strength
Split Jerk
Sets x Reps: 3 sets x 1 Rep @ 88% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 60% 1 Rep Max
WOD
3 Rounds of 3 Minutes AMRAP for Max Reps / Rest 1 Minute
COMPETITVE
400M Row
Round 1) Toes to Bar
Round 2) Box Jump Overs
Round 3) Push Ups
PERFORMANCE
400M Row
Round 1) Leg Raises
Round 2) Box or Plate Jump Overs
Round 3) Elevated Push Ups
LIFESTYLE
300M Row
Round 1) Sit Ups
Round 2) Plate Jump Overs
Round 3) Elevated Push Ups
Stimulus: Push for Big Sets of the Bodyweight Exercises. You’ll Have to Find the Fine Line of Moving Fast on the Rower but Leaving Energy to Maximize the Time You Have for the Bodyweight Exercises.