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8/23/17

August 22, 2017

Warm-up: Coaches choice ( 10 min )

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CoreWork: 3 rounds ( 9 min )

1 min side plank hip-drops ( :30 each side )

1 min hollow hold rocks

1 min arch hold ( super man )

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Rowing conditioning- Teams of 3 SHARE REPS 

Row for 5000m for time ( 15 min cap )

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Stamina Conditioning- For Time

50 - 40 - 30 - 20 - 10 reps 

Wall Balls Shot

Push-ups

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