*Coaches note: We are cutting back on the volume of lifting today and focusing on longer sprints. Explain sprinting vs jogging/running (stride length is longer, more arm action, etc.) If anyone needs/wants a modification pull a rower outside and have them row for the duration it takes someone to “RUN”….rowing meters is usually quicker than running so we’ll want an accurate time match.
:30/30 fire hydrants (only 1 direction ea side)
:30 roll back -to- v – reach
:60/60 pigeon pose
2 Rounds Of:
- :30/30 SL bridges
- :45 alt. SL RDL
- :30 plank push ups
- :30 bar hanging kip
8/8/6/6 barbell sumo deadlifts (95/135)
Teams of 2
* Partner A will run 200M & high five partner B @ the half way point, who will then run 200M. Partners will repeat this for each run, high fiving & starting @ half way points. Repeat this for 3 total rounds.