Wed 24. Sep
a) mobility 4min
1:00 each
instep rotations
hand walk
lying hip cross over
lat stretch
b) warm up 4min
amrap 4min
150/125m row
10 step back lunges
10 good mornings
c) back squat 15min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%
d) conditioning 15min
for time
500/450m row
30 db farmer’s step back lunges
500/450m row
30 db front rack step back lunges
500/450m row
30 db overhead step back lunges
500/450m row
double dumbbells: 2x15/10kg
Skill Class 18:00
rowing technique + wallballs