Warm-up:
Indoor Run
200ft broad jumps, 6′(4′)
Mobility:
1st Rib Smash
Strength:
Push-press 5-5-5-5-5 @ 75%
Warm-up as needed
Conditioning:
Teams of 2 complete the following
50-40-30-20-10
E1: Box Jumps, high! competition standards
E2: Row (calories)
Notes:
E1 50 Box Jumps, E2 Row for calories. Once E1 is done with the 50 Box Jumps, exercisers
will switch. Then E2 does 50 Box Jumps (this is the same format as last Wednesdays workout)
Score will be time and total calories rowed