Conditioning
15min EMOM
Min 1) 100m run or 60m shuttle run (5m,10m)
Min 2) 15/13 Cal row
Min 3) 15/13 Cal Bike
Accessory work / Mobility
– Coach led stretch 2 min each leg
– Pick three different movements on the CrossOver Symmetry
– 4×10 Back Extensions
– Foam roll lower back and lats – 2 min on each
