Warm Up

(12 minutes)

*Coaches Note: if needed split into 2 groups and have half class on rowers and half doing mobility/activation

x3 Rounds

• :30 jumping jacks
• :30 down dog push ups
• :30 air squats
• :30 active spiderman

  +

1 Round of Fish game on rowers

PART I: Strength Mix

*Coaches Note: split class into 2 groups if needed then switch

A1 – 10 Minutes

• 5 – 2 arm kb clean
• 5 – 2 arm kb squat cleans
• 5 – 2 arm kb press
• 5 close grip push ups
• 1 turf ladder sprints (use 4 cones equal distance apart)
• rest as needed

A2 – 10 Minutes

• 10 db incline chest press
• 6/6 db step ups on box
• 10 tax rows
• rest as needed

PART II

4 Rounds of:

• down/back oh kb farmer carry
• down/back kb front rack carry
• down/back kb farmer carry
• 45 second wall sit
• 30 second plank
• 15 second iso superman hold

-then-

2-3 rounds of:

• 10 knees to elbows-strict
• 20 banded good mornings with 1 inch monster bands