WARM UP

(15-20 Min)

:30 Go’s
jumping jacks
active spiderman
singles
down dog pushups
side lunges
singles
wide-outs
active sampson
singles
wide step mountain climbers
air squats
singles

+

ROWLING – 10 Frames – Goal is to land exactly on 100 meters (100m = strike). If rower lands a strike they choose the groups penalty (body weight exercise, air squats, burpees, pushups, etc.). If roller lands over or under 100 meters, that number is their score for the frame. Lowest score of 10 frames wins & winner determines the groups “end game” penalty.

MOBILITY

:60/60 calve stretch
:60/60 pigeon pose

STRENGTH

A. Series – 4 Rounds:

• 12/10/8/6 bench press (80/130)
• 6/6 sa kb clean-squat-press
• 10 slide board abs
• rest 1:00

B. Series – 3 Rounds:

• 12 deficit deadlifts
• 4/4 sa db snatch
• 30 – 1/2 kneeling banded lat speed pulls
• rest 1:00

C. Series – 2-3 Rounds:

• EZ curl 21’s
• max muscle failure (MMF) bench dips
• rest :45