Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Skip rope 2 minutes
Group…
High Knees Down
Bunny Hops back
Ostrich Walk Down
Butt Kickers Back
Review Rowing technique
Skill Work:
Take 8 minutes to practice on goat work while setting up for the workout….
Muscle Ups, Double Unders, Toes 2 Bar, etc…
Fitness and Performance:
Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
Mobility:
LAX to Plantar Fascia
Stretch Calves
Roll Posterior and Thoracic
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