Weekly Warm Up
Mobility: Calf Stretch – 60-90sec/side Check it here (at about 3:17)
2 mins Rowing (*Keep it smooth. Stroke rate should be between 20-26 strokes per minute) Learn the technique kids!
Sumo Deadlift High Pull Review
Part 2: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There are 3 rounds.
The stations are:
Wall-ball: 20#/14# (Reps) Sumo Deadlift High-pull: 75#/55# (Reps) Box Jump: 20″/14" box (Reps) Push-press: 75#/55# (Reps) Row: calories (Calories)
The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.