3/02/2020: Doubles for Monday

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows RX (35/20) CFC1 (20/10)

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows RX (35/20) CFC1 (20/10) *Renegade Row = Row L + Row R + Push-Up

COOL DOWN FOR RECOVERY 1:00 Child's Pose 1:00 Saddle + Arm Cross (R) 1:00 Saddle + Arm Cross (L) 1:00 Child's Pose 1:00 Rebound Recovery SCALING *REPS, LOADING, VOLUME*… With a very skill centered day, your newer or deconditioned athletes may be utilizing some muscles they are unfamiliar with! Watch their overall volume as they warm up and figure out what they are doing.

*MOVEMENT ADJUSTMENTS*... Row - Aim for a monostructural movement that can be completed in under :45. HSPU - Use the different variations and progressions for the Teaching to scale athletes back a step. If they are unable to go upside down, DB Strict Press. Renegade Row - Deconstruct the movement, if unable to pull, perform a challenging horizontal push, if unable to push, perform Single Arm or Chest Supported DB Rows.