MOBILITY/SPECIFIC PREP
M 1. Foam Roller T-Spine, Hamstrings
M 2. Lacrosse Ball Glutes/Shoulders
SP. Dynamic Travelling Series
AEROBIC CONDITIONING (FOR TIME)
PERFORMANCE and FITNESS
In Partners 1:1
Buy In – 100/80 Cal Row or Ski Erg
Then:
(Alternate with Partner – 20-10…18-9…16-8)
20-18-16-14-12-10-8-6-4-2
Front Rack Lunges 40/30
10-9-8-7-6-5-4-3-2-1
Burpees
Cash Out – 100/80 Cal Row or Ski Erg
Only one partner working at a time. Both partners complete 20-10 before moving to 18-9 etc..
MIDLINE
2 Rounds
1 min Weighted Plank 20/10
15 Disc Inch Worms
