Fox River Strength and Conditioning – Olympic Focus
Warm-up
Warm-up (No Measure)
MOBILITY:
SHOULDERS, HIPS, LATS, ANKLES
THEN…
100 METER ROW
400 METER RUN
200 METER ROW
300 METER RUN
300 METER ROW
200 METER RUN
400 METER ROW
100 METER RUN
Metcon
Metcon (No Measure)
5X3 BACK SQUAT (80% OF 1 RM)
WITH…
5X6 RING ROWS UNDER THE RINGS
THEN…
5X3 SNATCH GRIP PUSH PRESS
WITH…
100 METER WAITER CARRY