Mobility and Body Heat
500/450m Row (Waterfall Style)
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:30 Down Dog Calf Gas Pedals
:30/:30 Scorpion Stretch
:30/:30 Samson Lunge Stretch
General Prep
2 Sets For Quality
:30 Jump Rope
:20 Hollow Hold
10 V-Ups
5 Barbell Strict Press
5 Barbell Push Press
Conditioning
For Time:
Buy-In: 1000/900m Row
Directly Into...
5 Rounds
5 Push Press 60/40
10 DB Hang Snatch 22.5/15
15 AB Mat Situps
50 Double Under’s
Directly into..
Cash-Out: 500/450m Row
Complete in a waterfall style where every athlete starts with the row
Coaching Notes, Strategy, and Goals
Goal: Complete between 15-18 minutes
Time Cap: 25min
Stimulus: High-skill / Midline Stamina
RPE: 8.5/10
Primary Objective: Efficiency while maintaining quality movement without failed reps.
Secondary Objective: Stay relaxed and rhythmic through the double under’s and ab mat sit-ups to preserve pacing and grip.
