Warm-up:
Individual…
Row or Bike
Crossover Symmetry to prep shoulders
Group….
Coaches Choice
Performance and Fitness:
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row on Concept 2
15 Kettlebell Swings (32/24 kg)
10 Push-Ups
5 Strict Pull-Ups
Mobility:
Banded Shoulders and Lats
Roll Posterior
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