Warm Up : (10 Minutes)
Rowling in Teams of 2:
Each athlete will complete 5 sets
Mobility : (5 Minutes)
General
– Have athlete choice 3 spots and spend
1:00 on each with either foam roller or
lax ball
Metcon : (35 Minutes)
In teams of 2:
For time:
Run 1 Mile
100 Overhead Squats (75, 55)
Run 800 Meters
100 Power Snatches (75, 55)
Run 600 Meters
L3: (65, 35)
L2: (55, 25)
L1: (45, 25)
35:00 Cap. One person works. Split
work however desired.
Accessory : (5 Minutes)
Banded Leg Curls x 100 each