PROGRESS ASSESSMENT WEEK.

WARM UP 2X'S:

  • 200m Row 
  • 10 PVC Good Mornings
  • 10 boot Strappers 
  • 10 ring rows
  • 30 Mt. Climbers

 Mobility:
5:00 mins Banded Hamstring Distraction (see MOB poster)

    P.A.W Movements: 
    Max Pull Ups in 1 minute
    1RM Dead Lift
    Long Lap Time

    Workout:  
    Cash In: 500m ROW
    3 Rounds for Time:
    12 Burppes
    10 Box Jumps
    12 Plank Rows w/ DB (6 ea. side) 35/25#)
    Cash Out 500m Row

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