WARM UP

(15-18 minutes)

In teams row 1200M switching every 200M

+

2 Rounds:
10 Ea med ball squat + toss
10 Ea OH med ball bounce throws
5/5 Ea directions – lateral med ball throw – standing

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose

STRENGTH

(20 minutes)

2-2-2-2-2 back squats
8/8 seated L – unilateral KB OH press
Rest :90

STRENGTH CONDITIONING

(15 minutes)

1st round 1:00
2nd round :45
3rd round :30
4th round :15

• barbell thrusters
• OH plate lunges
• plank pushups
• 2 arm bent-over db rows
• rest