Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group…
Coaches Choice….
Fitness and Performance:
Baseline Interval Test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Mobility:
Mash Quads
Roll Posterior
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