11/07 – Panem

WARM-UP
1:00 Row

into

6:00 AMAP

3 Inch Worms
10 Banded Pass Throughs
10 Deadbugs
5 Shoulder Press (empty bar)

STRENGTH
Build up to a Heavy Shoulder Press
10-12 minutes

WORKOUT PREP

2 sets:
100m Rowling Practice
3 Bench Press (build in weight)

WORKOUT – Panem
Freedom (RX’d)
“Rowling”

Teams of 2
3 sets (each 1:1)
10 rounds
100m Rowling + 1 Bench Press for every meter over or under
100m (5 rep limit)
(70/40)(60/35)
Note: The Time Frame for today’s workout will be tight.
If athletes are struggling to finish the row and bench in under 60 seconds, cut the rounds to 7-8.

COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 x 90/90 Rotations
2 Min Bench Stretch for Lats
2 x 10 Down Dog