- 600m Row
- 20 Mountain Climbers (slow & knees touch outside elbows)
- 20 Walking Lunges (10 each leg)
- 20 Inchworm
- 20 Single Leg Touches (10 each leg) - Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg straight out behind you.
- Deadlift: 3-3-3-3-3
- Follow with 100 AB Mat sit ups
- Hanging Stretch - hang from pull-up bar to decompress spine (2 mins)
- Toe Touches (standing & seated)
- Seated Butterfly Leg Stretches
- Foam Roller: Glutes, Quads, Hips, Calves
Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!