Movement Prep: (6 Mins)
Scap Series

  • Band pull apart x 10 reps  - palms Up
  • band pull downs x 10 reps - palms Forward
  • band pass through (back half only) x 10 reps 
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps
  • Hanging Shrug w/ 2 second pause in active position x 10 reps 

Warm Up: (15 Mins)
Run/Row/Ski 400 Meters then

3 Rounds:
10 Hollow Rocks (Hollow Body Holds for a count of 10 is probably where most are at)
10 Supermans (Toes and Heels touching, Lift Chest and thighs)
10 Air Squats
3 Wall Walks

Run/Row/Ski 400 Meters

Strength: (10 Mins)
Double DB Strict Press
EMOTM 5 - 5 - 5 - 5 - 5 

Can work with a partner to share equipment.  Two DB or Two KB can be used.  Should look for sets to be 5 unbroken.  Aim is for consistency of strength.  Ask athletes to find a weight that they can do all 5 sets unbroken. One or two warm up sets with a lighter weight can help determine best weight to use for all 5 sets.

Conditioning: (25 Mins)
20 Min AMRAP

22 Air Squats
12 Toes To Bar
9 Burpees

Workout is designed to be endurance and stamina focused.  Nothing heavy, yet all movements challenge the whole body.  You can ask athletes to be mindful of how many rounds they can achieve in the first 10 mins and aim to match that during the second half of the workout.  If an athlete is newer, they can break up the rounds with a bit of time on the Rowing machine.  This will reduce the amount of reps in all the other movements and can act as a working recovery segment.

Add a 9 Cal Row after the Burpees