6.14.18

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0-10 Ind Warmup

3 Rounds:
8 Single Arm DB Press
8 Leg Swings
8 Backwards Lunges

10-15 Mobility

  • Couch Stretch
  • Plank Calf Stretch and Raise

15-20 Group General Warmup

Agility Ladder

20-22 Workout Review

  • 25:00 Cap
  • Blue lines=25 feet
  • If too few rowers athletes can swap row and run
  • Scale movements so they can keep moving through without too much of having to stop
    • Wallball does not need to be heavy

22-25 Setup

25-50 Workout

50-60 Cooldown/Scores

  • Calf and Hamstring Smash and Extension on Rigged Bar