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. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 15 shoulder to overhead each 165/115lb 200 double unders (split any way) 30 cal...
A. Dynamic Stretches B. (3 rounds) 6 gym laps 12 dynamic standing close grip thoracic pass throughs 24 hollow rocks C. (As many rounds as...
Comments