Warm-up:
Individual…
Row or Run
Crossover Symmetry
Pigeon Stretch each side 1 minute
Group…
200m Jog
3 movements in 3 minutes: 20 sec each movement 3 rounds
Squats
Push Ups
Waiters Bows
200m
Review Rowing Technique
Fitness and Performance:
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots
Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.
**For large classes partner up and the second group start with a 3 minute delay.
**Record working time.
Mobility:
Group 200m Jog
Mash quads
Couch Stretch
Banded Shoulders/Lats
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