Skill Practice Warm Up: Spend 10 min working up to a challenging overhead squat out of the rack x2 (80-90%) or do 4 reps on the minute for 5 minutes (at 50-60%).
Strength: none
Super Set: none
Metabolic Conditioning: “Rolling on Dubs DOUBLED”
For time, with a partner (one working at person at a time)
44 Overhead Squats (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
Row (2000m Male/Male, 1800m Male/Female, 1600m Female/Female team)
44 back squats (same)
Row (1000m Male/Male, 900 Male/Female, 800 Female/Female team) – airbike is also an option for this round
44 air squats
Row 500m (ALL TEAMS)
OR Indy Version of Rolling on Dubs (22 reps of everything and ½ the rowing)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16-24 minutes. Scale up: 155/95
Compare to: December 24, 2016
Coaching Tips: Split up the work as desired. If one partner is better at rowing, let him/her do more of the work. In fact, if one person is better overall, let that person do more of everything! Break up the squats into smaller, fast sets. Your partner can get on the rower while you finish the last squats (and the same for getting the bar on your back for the back squats). This pace should be a bit faster than the original “Rolling on Dubs” individual version.
Bootcamp:
400m Run
+
21-15-9
Cal Row
Wall Balls
Burpees
+
400m Run
+
21-15-9
Cal Bike
KBS
V-ups
+
400m Run
