Warm-up : 5 min light cardio/mobility of choice
Core : 16 min EMOM
1st – 30 s Side Plank (right)
2nd – 30 s Side Plank (left)
3rd – 30 s Single Arm Overhead Kettlebell Carry (right)
4th – 30 s Single Arm Overhead Kettlebell Carry (left)
Coaching Notes (Core) :
Have athletes choose a weight that isn’t even near a struggle. Keep form! Lock out those elbows.
Conditioning : 5 Rounds
10 TTB (MOD : Toes to Face, Med Ball V-Sits, V-Sits)
10 m Bear Crawl (1/2 length of gym)
10 Push-Ups (MOD : knees)
10 m Bear Crawl
Time cap/intensity : 15 minutes
Coaching Notes (WOD) :
Set up cones at both ends of gym, as well as in the middle, to mark off 10 meter segments. Have athletes start at either end. Bear crawls start with both hands BEHIND the line, and finish with both feet PAST the line.
For push ups, range of motion is either chest to deck, or elbows higher than back at the bottom, full lock out and extension of elbows at the top.