200412

*Reps, Loading, Volume*…

Row- athletes should be able to complete in 2:30 or less- scale the distance to allow for this timeframe.

Star Plank- we can decrease the load on the body by keeping both feet on the ground.

Air Squat- we can decrease the volume of the squats to allow athletes to move through these unbroken and with control every round.

Bent Over Rows- athletes should be able to complete these unbroken and with control every round- scale the load accordingly.

*Movement Adjustments*…

Row — run 400m

Star Plank — athletes can be on their hands or forearms, as long as their shoulder is stacked directly over the wrist or elbow. Some may be able to add a weight in their free hand. Others may need to modify to a regular side plank and/or place one foot in front of the other as a “kickstand.”

Air Squat — Limit the depth if needed, by placing a bench or box behind the member.