Fitness and Performance
3 sets:
DB push press x 5-8 reps
Band reverse fly’s x 18’s (I-T-Y)
30 seconds DU practice
For time:
60 calorie row
50 wall balls
40 burpees
30 kb swings
20 box jumps
10 pull ups
Sport
1000 m row
Rest 3 minutes
750 m row
Rest 2.5 minutes
500 m row
Rest 2 minutes
250 m row
Rest 2 minutes
750 m row
Compare the 2 – 750 m row efforts
