12/21/2020

5 SETS FOR MAX REPS

1:00 - Cal Row

1:00 - DB Up-Downs RX (35/20) CFC1 (20/15)

1:00 - Wall Balls RX (20/14) CFC1 (14/10)

-Rest 1:00 b/t Sets-

COOLDOWN

FOR RECOVERY

5:00 Foam Roll Legs & Chill!

ADJUSTING

*Reps, Loading, Volume*…

Workout -- This is all about pace management. Reps should allow for repeatable effort. Athletes will have the test run to

make sure they have an appropriate weight for the DBs and Wall Balls that will allow them to complete 20 reps or more. A

good strategy for your less experienced athletes would be to start with a more conservative pace and then try to increase

their pace each round.

*Movement Adjustments*...

Row -- Sub for a Bike, Run or Jump Rope.

DB Up-Down -- If necessary, ditch the DB and have athletes perform an Up-Down to Plate or just and Up-Down. If this

movement cannot be performed they can sub for a DB Ground to OH.

Wall Balls -- If the athlete cannot Squat today have them perform Med Ball Push Press. If the athlete cannot go overhead

have them sub for Med Ball Front Squat. Consider having athletes go to a lower target if they have trouble cycling the Wall

Balls at higher reps.