A. Dynamic Stretches
B. (For speed/ technique)
300-200-100-100-200-300
Meters rower
Rest 1 minute
(-1:35/1:50 sub)
C. (10 minute cap)
3 rounds:
15 calories ski erg
25 toes to bar
D. (9 minute clock)
Every minute for 3 minutes:
6 shuttle runs (50’)
Every minute for 3 minutes:
5 shuttle runs (50’)
Every minute for 3 minutes:
4 shuttle runs (50’)
E. Static stretches
A. Dynamic Stretches B. “Partner” (10 rounds) 3:00 clock: 3 deadlifts 365/255lb 60 double unders 9 burpee over bar For remainder: deficit...
A. Dynamic Stretches B. (3 rounds) 45 second single arm thoracic stretch on foam roller each side 3 x 2 behind neck push press + 2...
A. Dynamic Stretches B. (Every minute for 5:00) 10 barbell bent over rows (Pick load for strength; from below knee) C. (3 rounds) 5:00...
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