Fitness
A. E90s for 8 sets:
1st: 3 slam ball chest passes
2nd: 3 seated broad jumps
Training notes:
-Step into slam ball chest passes. Can do these with a partner and pass the ball back and forth or do against the wall.
-Broad jumps from seated on a bench or a box.
B. In teams of two—
15 min AMRAP:
200m run/row – each partner
*Partner holds double KB front rack hold while partner runs/rows
200m run/row – each partner
*Partner holds right side plank while partner runs/rows.
200m run/row – each partner
*Partner holds left side plank partner runs/rows.
Training notes:
-Choose a weight that you can hold for a full minute plus without breaking.
-Pace for sustainable repeats on run/row.
Performance
A. E90s for 8 sets:
1st: 3 slam ball chest passes
2nd: 3 seated broad jumps
Training notes:
-Same as “Fitness”
B. In teams of two—
15 min AMRAP:
200m run/row – each partner
*Partner holds double KB front rack hold @ 53/35 while partner runs/rows
200m run/row – each partner
*Partner holds right side plank while partner runs/rows.
200m run/row – each partner
*Partner holds left side plank partner runs/rows.
Training notes:
-Same as “Fitness”
