Group Warm Up
Skill
Prowler Push
5x25m
*climbing in weight, but the pace should be kept closer to a sprint tempo. Each effort should be completed under 10 seconds, in order to stay predominantly in the phosphagen energy system. Rest should be at least 2 minutes in between efforts, allowing the body to fully recover. If athletes are resting less, than the piece will be dominated by the glycolytic and oxidative pathway making it more aerobic. You need to be focusing on keeping each sprint anaerobic, therefore you need to be adequately rested in order for each effort to be at 100%.
Metcon:
10min AMRAP
10 Wallballs 20/14
10 SDHP 95/65
L2- 16/10, 75/45
L1- 14/8, 1.5/1p kettlebell
Group Cool Down