Add 5-10lbs to top set from last week for all five sets. If athlete did not perform that workout (it was extra work), have them do that instead (2-2-2, 3×2.)
50 Air Squats
100 Double Unders
Air Squat: Athletes should be able to complete each set in no more than three minutes. Scale repetitions accordingly. For athletes who have trouble maintaining good posture at the bottom, scale movement to counterbalance goblet squat (https://www.youtube.com/watch?v=ssAEKwJW4iw) with a light weight, and reduce reps to 25-30.
Double Unders: Athletes should be able to complete each round in no more than two and a half minutes. Scale repetitions accordingly. Scale movement to 1-2x single unders.
1) EMOM 16, alternating:
a) 10-12 DB Bicep Curls
b) 15-20 Hollow Rocks OR 0:30-0:45 Hollow Hold
Barbell Row: Each rep begins at the floor. The set-up should be similar to the athlete’s deadlift position. Row straight up from the floor, and as the bar passes the knee, pull back, so that the bar traces the angle of the thigh and makes contact at the lower stomach. Keep the eccentric controlled. Emphasize mechanics over load!
2) Run 4-6x800m @ 9
Work: Rest 1:1 (or trade with partner)