8SEP2016

  1. Warm Up
    10 m Knee-to-chest hold and walk
    10 m Figure 4 hold and walk
    10 m Samson Lunge with 3 sec pause on each side
    10 m Lunge with torso twist
    10 m Toy Soldier Walk
    10 m Side Step while squatting
    200 m Forward Run
    200 m Backward Run
  2. Row Testing
    250 m Row Sprint
    REST 2 Minutes
    500 m Row Sprint
    REST 4 Minutes
    2000 m Row Sprint
    *Record your times to track your progress
  3. Skill
    25 Barbell Roll Out
    20 Banded Face Pulls
    20 Trap Contractions on Pull up bar
    Accumulate 90 seconds chin over the bar hold, chin up grip

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