MOBILITY & WARM UP

Set 1:
2 Rounds:
:20 In-place Alternating Soldier Kicks

Rest :10
:20 High Plank to Low Plank

Rest :10
Set 2:
2 Rounds:
:20 Alternating Hamstring Stretch (Heel down, toe up, reach)

Rest :10
:20 Alternating Reach, Roll, Lift

Rest :10

SKILLS & SPECIFIC WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Push-ups (Everyone with hands elevated)
Set 2:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Push-ups (Everyone from knees)
Set 3:
15 Pulls on the rower (22-24 Strokes per minute pace)
5 Push-ups (From toes if able)
Set 4:
15 Pulls on the rower (26-30+ Strokes per minute pace)
5 Push-ups (Workout option)

ACCESSORY

ON A 10:00 CLOCK PRACTICE ON:
Handstand

3 Sets
:30 Handstand Hold

Rest :30

CONDITIONING

“YELLOW LINE”

For Time
200 Cal Row
E2MOM
odd: 10 Box Jump
even: 10 Burpees Over The Row