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THURSDAY 191212

Warm-up:

Individual…

Bike 2 minutes
Banded Hamstrings

Group….

Coaches Choice

***On the third day of Christmas my coaches gave to me…..a better way to row…with some technique.

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant

Strength and Skill:

5 minute Rowing technique review playing “rolling”

 

Fitness and Performance:

Alternating Work With A Partner
1,000m Row
Rest while partner works
800m Row
Rest while partner works”
600m Row
Rest while partner works
400m Row
Rest while partner works
200m Row
Finish

 

Mobility:

Couch Stretch
Banded Hamstrings
Roll Posterior

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