Sa 24. Sep
a) mobility 3min
1:00 each
hip cross overs
kneeling lat stretches
curtsy squats
b) warm up 5min
2 rounds each
A: 250/200m row
B: 10 straight leg sit ups + 10 lunges
c) team conditioning 35min
4 rounds
50 toes to bar
500/400m row
50 db front rack lunges 20/15
500/400m row