Warm Up
Pigeon/lizard
200m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Skill
Find max box jump & max effort 500m row
AMRAP
2 mins. burpees
2 mins. rest
2 mins. med ball cleans
2 mins. rest
Post
Shoulder mobility
Goals on the board!
Warm Up
Pigeon/lizard
200m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Skill
Find max box jump & max effort 500m row
AMRAP
2 mins. burpees
2 mins. rest
2 mins. med ball cleans
2 mins. rest
Post
Shoulder mobility
Goals on the board!