MOBILITY and MAINTENANCE
RJs Dynamic Warmup
CONDITIONING (TIME)
PERFORMANCE
In teams of 3, complete 5 sets each (Single File)
21/17 Cal Row
15 Burpees
12 DB Snatch 22.5/15
9 Med Ball Sit-ups 9/6
6 DB Hang Clean and Jerks 22.5/15
30 Double Under’s
FITNESS
In teams of 3, complete 5 sets each of
15/12 Cal Row
12 Burpees
10 DB Snatch
8 Med Ball Sit-ups
6 DB Hang Clean and Press
40 Single Skips
Teams get one Rower. Teams establish an order and line up behind their Rower maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.
