0-5 :WARMUP
IF YOU ARE LATE YOU RISK INJURY.
Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
Cosak Lunges
5-15: PRE COND
Rowing Form Review
15-35: CONDITIONING
2m Each, :10s to Rotate. Rotate Twice.
Row
Bike
Ski
Jump Rope
KB Swing (26-35)(18-35)