01/24/24

WARM UP (10 minutes)

8 minutes of

20 seconds of Medball Rebound

10 Alt Worlds Greatest Stretch

10 Alt Scorpions

5/5/5 T/V/Y (on the floor, palms down, no weight)

LOADING (5 minutes)

Load the barbell for the first set below.

STRENGTH (15 minutes)

5 Rounds for Quality

8 Pendlay Rows

8 Alternating Lateral Medball Slams

Log the weight on the bar each round

All Levels) As designed

SPRINTS (20 minutes)

10 Rounds

Row 100m

Rest until recovered between rounds. Log your fastest and slowest rounds ONLY.

Level 1) 80/60m

Level 2) As designed

Level 3) 120m