Mobility Series: 5-6 Minutes
Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: ERG
Player 2: 2KB Push Press R:(35+, 25+),W:(25+,20+),B:(20+,15+)
Player 3: Runner 300M (White Mailbox)
Player 4: FLR (Push Up Plank)
- Switch when runner returns from 300m run (White Mail Box)
- Jump Rope here in case of rain or cold. The erg set the pace switching every 250m.
5 Min Core: 3-4 RNDS of :20 work/:20 rest of –
Hollow Body Hold
Pushup Hold (elbows @ 90 degrees or what ever angle they can maintain for 20 sec)