06.15.2018

Warm up:

– Dynamic Warm up –

Conditioning:

For Time, in Partners :
complete:
3000m run/row (any combination)

then,

complete:
300 double unders
200 box jumps (24/20)
100 push ups

to be done in partners alternating work/rest. 3000M of running/rowing must be completed first, then 300/200/100 may be partitioned as desired

Recovery:

1 – Plantar surface smash; 4:00
2 – Single leg flexion; 4:00