• Midline

Strength:

Skill:

• 150 Pull Ups
• 150 KB Swings
• 150 Double Unders
• 150 Overhead Squat 95/65

*Only one athlete can work on given exercise at a time.  While 2 athletes are at the given exercise, one athlete will row.  Once athlete on the rower completes 12/10 calories athletes must rotate on rower.

• Mobility

• Midline

Strength:

3 Sets:

• Neutral Grip DB Bench Press x 10-15
• Double DB/KB Bent Over Row x 8-10

Skill:

• 150 Pull Ups
• 150 KB Swings
• 150 Double Unders
• 150 Overhead Squat 95/65

*Only one athlete can work on given exercise at a time.  While 2 athletes are at the given exercise, one athlete will row.  Once athlete on the rower completes 12/10 calories athletes must rotate on rower.

• Crossover Symmetry Iron Scap

• Midline

Strength:

A) 2 Sets:

• Front Rack Walking Lunges x 10 ea.
• DB Step Ups x 10 ea.
• Front Rack Walking Lunges x 10 ea.
• Back Squat x 10

B) 3 Sets:

• Neutral Grip DB Bench Press x 10-15
• Double DB/KB Bent Over Row x 8-10

Skill:

• 225 Pull Ups
• 225 KB Swings
• 225 Double Unders
• 225 Overhead Squat 95/65

*Only one athlete can work on given exercise at a time.  While 2 athletes are at the given exercise, one athlete will row.  Once athlete on the rower completes 12/10 calories athletes must rotate on rower.

• Mobility