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MONDAY 170724

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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