Mobility: Hip Mobility

Skill Practice Warm Up: 4 sets of 8 hip extensions or glute ham raises (these can be done on the floor with a partner holding the feet if needed.)

Strength: Back or box squat 5 – 5 – 5 – 5 – 5 (5 Sets of 5 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: none

Metabolic Conditioning: “Duel at Sea”

8 minute AMReps (As many REPS as possible)

Competing AGAINST your partner –

300m row

Back squat for max reps (advanced: 135lbs, intermediate*:83lbs, novice: 53lbs)

In 8 minutes one person rows 300m while the other person back squats for reps. When the 300m is up, switch places.

Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed.

Final score is the total number of back squats performed.

Flip a metal plate if you can’t decide who starts on the rower and who starts with the squats.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 30-70 Reps.

Log your results online by clicking here.

Compare to: August 20, 2014

Coaching Tips: It doesn’t matter if you start as the rower or the squatter, pace this according to your own strengths.  That said, be wary of trying to sprint on the rower, it will be harder to recover from that than the squats.  Pay attention to your ‘opponent’s’ distance on the rower so you can do a big set at the end before they finish their final row.

Optional ‘Cash Out’:  1 min burpees, 1 min Russian kb swings, 3 rounds

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