SATURDAY

MOBILITY AND MAINTENANCE

Team Warmup

CONDITIONING

IN TEAMS OF 3-4 (5 Rounds Each)

(One follows the other workout starts on the Rower) 

FITNESS

Row 250m 

15 KB Swings 16/12

12 Deadlift 50/35 

9 DB Push Press  

6 Burpee Pull-ups  

30 Single Skips 

PERFORMANCE 

Row 300m 

15 KB Swings 24/20

12 Deadlift 70/50

9 DB Push Press 22.5/15  

6 Bar Muscle Ups 

30 Double Unders