Monday 6/24

Warm Up 

A- roll calves & glutes

B- Dynamic warm up 

400m run

2x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

Butt kicks

Toe walks

Heel walks

Power skip

Broad jumps

TTR x 15

Skill

Rowing technique

WOD

Aerobic capacity 

Row

1 minute easy

1 minute HARD

1 minute easy

2 minutes HARD

1 minute easy

3 minutes HARD

Run

1 minute easy

1 minute HARD

1 minute easy

2 minutes HARD

1 minute easy
3 minutes HARD