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Week 1, Day 7

Baseline:

  1. Perfect stretch

  2. ROM drills

  3. 3 rounds

    1. 150m row

    2. 10x air squats

    3. 10x front squats (barbell)

Strength:

  1. Overhead squat (5 reps x 5 sets)

Work capacity:

Complete 10-9-8-7-6-5-4-3-2-1 (10 reps of each exercise followed by 9 reps of each exercise, etc.) of:

  1. Overhead squat (barbell, light barbell, or PVC pipe)

  2. Step-ups each leg (15-inch box)

  3. Sit-ups

Durability:

  1. Yoga or active stretch

  2. Hydrate and fuel within 30 minutes

  3. Journal post-training session

Earlier Event: November 15
Week 1, Day 6
Later Event: November 19
Week 2, Day 8