Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group….
Row 300m
10 Hollow Rocks
Downward Dog hold
Pigeon Stretch both sides
10 Scorpions
High Knees Down
Bunny Hops Back
Fitness:
50-40-30-20-10
Hops over a loaded barbell
Abmat situps
**You must accomplish a 1000m Row at some point in the workout….your choice when.
Performance:
“Annie with a Row”
50-40-30-20-10
Double Unders
Abmat Situps
**You must accomplish a 60 Cal Bike ride at some point in the workout….your choice when.
Mobility:
LAX to plantar Fascia
Couch Stretch
Roll Posterior
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