1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

250m easy

250m moderate

250 hard

1:1 rest

3) Conditioning:

Pre-Test

5k Row

4) Accessory while waiting and/or after row:

“Carry your weight”

5 Rounds for Quality:

50m KB Overhead Carry (one KB up, one down, switch at 25m)

50m Double KB Front Rack Carry

50m Double KB Farmer’s Carry

Beginner: 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53