Fitness
15 minutes of mobility:
Banded adductor
Banded high hamstring
T spine lacrosse ball
15 minute AMRAP
400 m run
30 wall balls
60 single unders
12 V sits
Performance
15 minutes of mobility:
Banded adductor
Banded high hamstring
T spine lacrosse ball
15 minute AMRAP
400 m run
30 wall balls 20/14
20 DU
10 T2B
Sport
AM)
For times:
(80 % effort)
Row 500 m
then 3 rounds
5 C&J @95/65
8 T2B
Rest 5 minutes then…(90 % effort)
Row 500 m
then 3 rounds
4 C&J @135/95
7 T2B
Rest 5 minutes then…(100 % effort)
Row 500 m
then 3 rounds
3 C&J @155/105
6 T2B
PM)
Olympic lifting
