A) 3 minutes row or Air Dyne
1 minute Wall Stretch
1 minute roll out hips/side
1 minute Pike Stretch
1 minute weighted plank 45/25
45 sec/side Side Plank
1 minute weighted Plank 45/25
5 minute technique work with coach.
B) Every 90 seconds for 15 Minutes:
Set 1: Front Squat x 3 @ 75% @ 32X1
Set 2: Ring Row x 10
C) Regional Event 6
5 rounds for time:
Row 25 Calories
16 Chest to bar Pull ups
9 Strict Handstand Push Ups
