Complete as many rounds as possible in 20 mins of:

25/20 Row Calories

40 Dumbbell Deadlifts, 50/35 lbs

25/20 Row Calories

30 Dumbbell Hang Power Cleans, 50/35 lbs

25/20 Row Calories

20 Dumbbell Shoulder-to-Overheads, 50/35 lbs

Stimulus is moderate, steady pacing throughout. Athletes should stay consistent with the rowing effort and be mindful of grip fatigue from rowing that could affect the athlete’s ability to hang onto dumbbells for larger sets. Each dumbbell movement set should be worked off in strategic amounts to allow for efficiency but avoid burnout on the current or following movements.

Dial in on the row within the first 2 sets and remind athletes to use the clock for consistent rest time between sets on the dumbbells.

Pistols: Week 1

All Levels:
Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.