Warm up: 90 second bike, row and jump rope
-Banded calf and ankle
-BPB&S Series 2
-Rotation and lateral movement (banded pull, circles; skaters and lateral cone drill)
Build the DL then
Perform as a triplet. Guys row 15 cals, ladies or beginners row a 12 cal. Looking for a heavy 3 or 3RM so athletes should start at roughly 75% and add each round. Rest 90 seconds between rounds.
-5x5 Push press at 70%
-ME Ring push ups