Warm Up:
Row while Partner Completes,
- 2 Arms Only Inchworms
- 4 Push Up to Down Dog
- 6 Alt Spiderman Steps with Vertical Reach
- 8 Wall Balls
Drills:
Sticky Catch Drill - Finding your posterior chain engagement. You will need at least two people and maybe a band around the slide (or another person to hold your seat in place
Check out my buddy Shane Farmer demonstrating this drill with Lauren Fisher - CLICK HERE
Workout:
Teams of 2, For Time and For Max Clusters (Squat Clean Thrusters) Anytime someone is Rowing, their partner must be managing the opposite movement.
- 60 Cal Row : Double DB/KB Farmers Carry (35/25)
- 60 Cal Row : Plank Hold
- 60 Cal Row : Double DB/KB Clusters for max reps (35/25)