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1x:
1min Easy Row or Bike
10 Sumo Inchworm
10 Spiderman
:20sec Dead Hang
1min Easy Row or Bike
10 Bomber
10ea Single Leg RDL (no weight)
10 Scap Pull Up
10 Scap Push Up
1min Easy Bike or Row
5ea Box Step Up
3 Strict Pull Up or Ring Row
3ea Windmill
3ea Single Leg Deadlift
1 Wall Walk
Flow Workout
Row 1000 meters
10 Single Leg Box Step Up/side
8 Strict Pull Up
6windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 750 meters
10 Single Leg Box Step Up/side
8 Strict Pull Up
6windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 500 meters
10 Single Leg Box Step Up/side
8 Strict Pull Up
6windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 250 meters
Notes: Athlete chooses the weight. It should be light to moderate weight with a focus on position and recovery.
Row 750 meters
10 Single Leg Box Step Up/side
8 Ring Row
6windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 500 meters
10 Single Leg Box Step Up/side
8 Ring Row
6windmill/arm
4 Single Leg Deadlift/side
2 2 Wall Walk
Row 250 meters
10 Single Leg Box Step Up/side
8 Ring Row
6windmill/arm
4 Single Leg Deadlift/side
2 Wall Walk
Row 250 meters
Same movement while subbing a run for the row
Run 800 meters
10 Single Leg Step Up w/ :03sec down/side
12 See-Saw Plank
10 windmill/arm
8 Single Leg Deadlift/side
2 Wall Walk
Run 600 meters
10 Single Leg Step Up w/ :03sec down
12 See-Saw Plank
10 windmill/arm
8 Single Leg Deadlift/side
2 Wall Walk
Run 400 meters
10 Single Leg Step Up w/ :03sec down
12 See-Saw Plank
10 windmill/arm
8 Single Leg Deadlift/side
2 Wall Walk
Run 200 meters
Notes: Focus should be on position and recovery.
For Quality
3 x 100 meter Double KB Front Rack Carry.
1x:
1-2min ea. Banded Hamstring Stretch
1-2min ea. Banded Lying Crossover Stretch
