Warm Up X2

  • Short Lap
  • Shadow Box 30 Seconds
  • 10 Ring Rows
  • 10 pop-ups each leg
  • 10 OHS

Mobility

Calf stretch against wall 2X1:00 per side

Skill

Sprint: 5X NJ Ave Sprint 1:30 Rest Each

Workout

4 Supersets, 1:00 Rest
Row 500 Meters
20 Box Jumps

Foam roll for remaining time

Compare Times to 5/6

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