::Warm-up | Core | Skill::
Coach’s choice…

100 Russian KB swings
Rep Scheme 10-15-25-50 reps
30 sec rest between sets only

Those who have been doing the #ErrDayWORK notice it gets a lot easier. 50 unbroken reps should be easy by now. It could be time for you to move up a KB size. Or for some of you, it’s just time to start.

“Heavy Baseline”
500 Meter row
40 Goblet squats, 53#/35#
30 Weighted sit-ups, 45#/25#
20 Clapping push-ups
10 Strict pull-ups

Notes: As always, scale as needed. Remove loads, regular push-ups, kipping pull-ups, or ring rows, etc.

Daily Whiteboard