Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation (outward &
upward)
Glute & hip
activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)
Skill
Awareness of posture deterioration with fatigue in running &
rowing
WOD
30 minute ping pong
Row 10 calories 1x, 2x, 3x, 4x, 5x, 6x, 7x, 8x, 9x, 10x…
Run 100m 1x, 2x, 3x, 4x, 5x, 6x, 7x, 8x, 9x, 10x…
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