Fitness
A) 3 sets:
Front Rack Forward Lunge x 20 (alt.) reps
Ring Row x 8 – 10 @20X1
Sorenson Hold x 30 – 60secs
Coaches Note: Sorenson hold can be done on boxes or on two benches with athlete lying across both benches and partner holding ankles. Add weight if 60s is easy.
B) 5 rounds for time:
Run 200m
12 (alt.) Step Ups (32/24KB)
Compare to: 24/7/15
Performance
A) 5 Sets:
Front Rack Forward Lunge x 12 (alt.) reps
Sorenson Hold x 30 – 60secs (add weight if easy)
B) As Fitness
A) 3 sets:
Front Rack Forward Lunge x 20 (alt.) reps
Ring Row x 8 – 10 @20X1
Sorenson Hold x 30 – 60secs
Coaches Note: Sorenson hold can be done on boxes or on two benches with athlete lying across both benches and partner holding ankles. Add weight if 60s is easy.
B) 5 rounds for time:
Run 200m
12 (alt.) Step Ups (32/24KB)
Compare to: 24/7/15
Performance
A) 5 Sets:
Front Rack Forward Lunge x 12 (alt.) reps
Sorenson Hold x 30 – 60secs (add weight if easy)
B) As Fitness
