All Levels
“5 K Shuffle”
Teams of 2, both working at the same time
1000 m row + 10 shuttle runs*
750 m row + 8 shuttle runs*
500 m row + 6 shuttle runs*
250 m row + 4 shuttle runs*
Repeat from Feb.8.2014
*sub. for shuttles are Ski erg or Airdyne (distance standards will be on whiteboard)
Sport
Prep for 2.2
10 – 15 minutes light to moderate cardio
15-20 minute MOB:
Target ankles/hips
T spine
10 – 15 minutes:
cycle through movements to practice standards
practice breathing for KB/WB
create a rep scheme plan for each set
