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
AMRAP
10/8cal Row or Ski
7 KB Swing (26-53)(18-35)
7 KB Clean or KB Snatch
5 Burpee
10 Jump Squats (sit deep)