FRIDAY 170922



Row or Bike

Crossover Symmetry

15 Dislocates


200m Jog

Inch Worms Down

High Knees Back

15 Waiters Bows

5 Burpees

Review Rowing and movements…..get going.


Fitness and Performance:

Perform 4 sets against a 5-minute running clock, for max reps of:

Row 500 Meters

immediately followed by as many rounds and reps as possible of…

10 Kettlebell Swings (24/16 kg)
10 Push-Ups

Rest 5 minutes between sets.

If you’re training with others, Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets.




Roll Posterior

Mash Quads

LAX to Pecs/Traps

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