Wednesday May 10 – Team Row + Pullup Practice

Team Row (25-Min): Teams of 4 work together. Players rotate when runner returns. Which team can row the most meters in 25-min?

Player 1: Runner (run 2 parking lot laps)

Player 2: Turkish Get up to palm (add hip bridge for advanced version) – Switch sides every 3-5 reps

Player 3: ERG

Player 4: Choose a hold – Handstand Hold (sub downdog hold or feet elevated on box) OR Wall Sit OR Plank Hold

Finish with 6-min pullup work:

1. 2 sets of max reps of full ROM pullups (unassisted, with band, or jungle gym) (if using a band, sets should be somewhere in the 5-8 rep range)


2. 2 x Max Hang from bar with shoulders packed in hollow body position  


3. 2 x Max Flexed Arm Hang with chin over the bar