• Partner Band Dorsal Flexion Stretch 

Warm Up

Row 300M Then 2 rounds: 

  • 12 lunge with twist
  • 8 medicine ball rotation throws each side
  • 10 Push Ball
  • 10 leg swings each side

Weight Training

Front Squat- after warm-up set: 70%x3, 80%x3, 90% max reps (@8-9RPE, at least 3, not to failure)


3 supersets, 1:00 rest:
Ab wheel x10
Glute-ham raise x10

For time:
Row 500m
3 rounds of 10 burpees+10 knees to elbows