WARM UP
1 Big Block Run
-then-
- 15 trx rows
- 10 hanging knees to chest
- 15 pushups
- 10 bench dips
- 15 air squats
MOBILITY/FLEXIBILITY
1:00/1:00 couch stretch
1:00/1:00 calve stretch
1:00/1:00 lying figure 4
WOD
“Dri – Tri”
- run 1 mile (to black hawk and back)
- 15 pull-ups
- 15 HR push-ups
- 15 sit-ups
- 15 box jumps
- 15 bench dips
- row 1000 meters
- 15 inverted rows
- 15 close grip push-ups
- 15 per leg body weight lunges
- 15 burpees
- 15 air squats
- run 1 mile
*COACHES NOTE: Not everyone can row at the same time. If more members than rowers, have some members start on rowers and complete 1000M row. At the half-way point of the workout, if still more members than rowers, have several members complete the second run and finally finish with rowing.