MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Rowing – Running Warm Up

CONDITIONING
“BLUE RASPERRY“

FOR TIME
Every 4:00 for 7 Sets:
250m Row
200m Run

Active recovery

:30 Bike Erg-Ski Erg ( easy )
:20 Plate Shoulder to Overhead #10/5
walking until start