Day#40 (Volume/ Go!)

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…