Saturday – Core/Grip/Skill Warm-Up + Team Workouts
15 min: for Quality
10 Hollow Body Scap Pull-Ups – https://www.youtube.com/watch?v=30rXA7b94ME
10 Scap Ring-Push-Ups
10 Strict Toes to Bar/Knee Raises
30 sec Quaddruped Shouder Taps – https://www.youtube.com/watch?v=C50rmZwwirU
10 Strict Toes to Bar/Knee Raises
30 sec Quaddruped Shouder Taps – https://www.youtube.com/watch?v=C50rmZwwirU
20-30 sec Hollow Hold
30 sec Slow Bear Crawl – focus on core/movement quality *here is a coaching moment on controlled bear crawl – watch this -> https://www.youtube.com/watch?v=RkXvpz_ZTvY
30 sec Slow Bear Crawl – focus on core/movement quality *here is a coaching moment on controlled bear crawl – watch this -> https://www.youtube.com/watch?v=RkXvpz_ZTvY
+
30 min for Max Meters Rowing – teams of 2:
@ minutes 3,6,9 – 10 TGU @ 16/24kg
@ minutes 12,15,18 – 100ft Bear Crawl + 15 Burpees
@ minutes 21,24,27 – 100ft Bear Crawl + 25 Wall Balls @ 15/20lbs
30 min for Max Meters Rowing – teams of 2:
@ minutes 3,6,9 – 10 TGU @ 16/24kg
@ minutes 12,15,18 – 100ft Bear Crawl + 15 Burpees
@ minutes 21,24,27 – 100ft Bear Crawl + 25 Wall Balls @ 15/20lbs