A1. Standing Single DB Alternating Presses, 3 X 6-8 per arm @ 1111
A2. Single Unders or Double Unders as heart rate work, 3 X 30-45 secs
A3. Mobility- hip flexion and front side mechanics, 3 X 30-45 secs per
5 Rounds of:
Station 1: 200 Meters Rowing
Station 2: 200 Meters Run
Station 3: 15 Fast Burpees
Note: Perform this workout stadium style in a team of 3-4 individuals.
Athlete A rows, athletes B & C are waiting
Athlete A finisher row, B can begin row, C is waiting
Athlete A finishers run, B can begin run, can now row
Athlete A finishers burpees, B begins burpees, C can run
Athlete A is resting, B is finishes burpees, C can start burpees
You cannot start round 2 until all 3 partner complete every movement.
Foam Roll and Static Stretching- 5 mins