Brigma

Warm-up:

  1. Row 30 seconds 
  2. 20m Elbow to Instep 
  3. Row 30 seconds 
  4. 10m Glute Ham Walk 
  5. Row 30 seconds 
  6. 15 Back Squats w/bar

(Slow decent, explode out of the hole) 

Mobility:

Voodoo Floss: Hips, Quads, Hams, Ab,Adductors + Banded Ankle Distraction

Announcements:

We hope you are being challenged but successful in this strength cycle! Give your coach some feedback. How are you feeling? How can we help? 

Lift of the Day:

SJ Cycle Week 7 

Back Squat 

2x6@70% of 1RM (Add 10-20lbs)
3x4@80% of 1RM (Add 10-20lbs)

Skills & Technique: (Click below for links to more info)

Wod:

Brigma

12 Lateral Burpees (over the rower) 
:30 second max distance row

Rest as needed to give a max effort. Try to keep the rest under 5 minutes. 
3 Max Effort Rounds 
Score each round for total meters rowed.  
Burpees should be max effort speed. Row should be max effort speed.