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THURSDAY 170330

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Squats

Group…

200m Jog

12 Matrix Turns

12 Scorpions

15 Medium KB Swings

Review Rowing Technique

 

Fitness:

Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:

Row or Bike 35/30 Calories
15 Kettlebell Swings

 

Performance:

Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:

Row or Bike 35/30 Calories
5 Clean & Jerks

Posted to comments total load successfully lifted over the course of the six sets – total of 30 possible reps.

 

Mobility:

Roll Posterior

LAX to Glutes and Plantar Fascia

Couch Stretch

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