Warm Up
Every Minute On The Minute For 8 Minutes
1. Band Row
2. 30 Seconds Dead Hang
3. Band Deadlift
4. 30 Seconds PVC Pass Throughs
Strength
Deadlift
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes
Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
250m Row
10 Front To Back Forearm Curls
3 Rounds Of 3 Minute AMRAP / 1 Minute Rest
COMPETITIVE
Row (500m/450m)
Max Farmer Hold (50/35)
PERFORMANCE
Row (400m/350m Row)
Max Farmer Hold (35/25)
LIFESTYLE
Row (300m/250m Row)
Max Farmer Hold (Challenging Weight)
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds