VENDREDI 31/01/2020

WARM-UP

Team 1k Row
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of
Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…

AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

(Score is Meters. Also Note Mile Time)

TEACHING

Have athletes perform 1 SET…
4-8-12 (should be unbroken and smooth)
Then…
6-12-18 (if needed, can break up in similar way to workout)
Then…
200m Jog, Below Race Pace
into…
4 x 100m Quick Pacing via Line Drills*

I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on
Rower
(Score is Meters. Also Note Mile Time)

-Rest as Needed*-

II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
*Rest at Least 5:00 b/t Efforts
**Last Seen 9/25/19
(Score is Rounds & Reps)