Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 4
Faster Jog x 4
Lateral Shuffles x 4
Back Pedal x 4
Leg/Hip/Calf Stretches
WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!
Shoulder Stretches
Figure 4’s x 4
Light Jog x 4
Faster Jog x 4
Lateral Shuffles x 4
Back Pedal x 4
Leg/Hip/Calf Stretches
WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!
