Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Waiters Bows
Group…
15 Leg Swings
10 Good Mornings
10 Matrix Turns
10 Yoga Push ups
10 Partner Bootleg burpee relay
Strength and Skill:
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 2 minutes
Take 20 Minutes to complete.
Fitness and Performance:
For time:
Row 2000 Meters
Mobility:
Banded Hamstrings
Roll Posterior
Couch Stretch
Leave a Reply