FRIDAY – COACH FOCUS
STRENGTH – BARBELL ROW
Keep a strong and stable torso throughout every rep.
Brace the core before initiating the pull.
Pull the bar toward the lower ribs/upper abdomen.
Keep the elbows driving back and avoid shrugging.
Control the bar on the way down.
Build the weight gradually while maintaining the same body position.
No momentum — make the back do the work.

Key cue: Brace → pull → squeeze → control.

INTENSITY – TOES-TO-BAR / DB SNATCH / ASSAULT BIKE
Start each 2:30 work interval at a sustainable pace.
Keep the Toes-to-Bar smooth and avoid reaching failure early.
Cycle the Dumbbell Snatches efficiently with minimal unnecessary movement.
Use the Assault Bike to increase intensity toward the end of each interval.
Take advantage of the full 2:30 rest to recover and reset.
Aim for similar or better output across all 5 rounds.
The final interval should be your strongest effort.

Key cue: Pace early → stay consistent → finish hard.

COACH'S GOAL FOR THE DAY

Strength: Build strong, controlled pulling mechanics.

Intensity: Develop the ability to produce repeatable high output with full recovery between intervals.