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SATURDAY 181201

Warm-up:

Individual..

Row or Bike

Crossover Symmetry

Group…

Coaches Choice…

 

Fitness:

Teams of 3
2 Rounds (30 Minute Cap):
250 Meter Row(Each)
100 KB Swings
250 Meter Row(Each)
100 Box Step overs
250 Meter Row(Each)
100 DB Thrusters

 

 

Performance:

Teams of 3

2 Rounds (30 Minute Cap):
250 Meter Row(Each)
100 KB Swings (70/53)
250 Meter Row(Each)
100 Box Jump Overs (24/20)
250 Meter Row(Each)
100 Thrusters (95/65)

 

Mobility:

Mash Quads

Roll Posterior

Couch Stretch

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