Warm-up:
Individual…
200m Jog
15 Dislocates
15 Good Mornings
Group…
Coaches Choice
Fitness and Performance:
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
Mobility:
Mash Quads
Roll Posterior
Couch Stretch
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