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
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