Mobility: Shoulder (playlist video here)
Metabolic Conditioning: “The Third Option“
30 minute AMRAP (as many rounds as possible)
With teams of 3, one person working at a time (except on the run)
800m run (doesn’t have to be ‘together’!)
12 bear crawl 20’out and 20’ back
24 chest-to-bar pull-ups (scaled: jumping chest-to-bar pull-ups)
36 hip extensions (or 20# medball good mornings)
12 jerks (155lb / 95lb / 65lb)
Scaling Guide: 2 – 4 rounds, about 12 min per round.
Coaching Tips: Faster runners can break away to do some sled pushes before their teammates come back. Use small fast sets for the pull ups and don’t let yourself rip! The hip extensions should be done with a flat back (no rounding or curving the spine).