5 Minute Mobility: Coach Talks Through Movement
Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.
5 Person Rowing Circuit
– 4 Members of the group on Exercises: with a :40/:20 clock.
– 1 Member of the group Rowing for 4 Mins (Shooting for 1,000m
– 1 Min Rest BTWN RNDS
- Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
- Hollow Hold
- Kneeling Side Ball Slams
- TRX Hamstring Curls
- 2KB Push Press: R:(45+/35+)W:(35+/25+)B:(20+/15+),
Rotate in order: Rower always starts back at Hollow Hold