Warm-up:
Individual…
Foam Roll 3 minutes
Banded Shoulders and Lats
Group….
Coaches Choice….
Fitness:
Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs
Performance:
Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
Time cap of 28 minutes…..goal is to move smooth and pace this out.
Mobility:
LAX to feet and shoulders
Banded Hamstrings
Roll Posterior
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