Thursday, April 20th 2023

WARM UP

2:00 Easy Ski or Row

into

Coach Led Banded Stretching

-Handcuff

-Lat Stretch

-Hamstring

-Spiderman

-Samson

then,

10/8 Cal Rower Sprint

SWEAT DAY!!!!

Every 3 Minutes x 30 Minutes

30/24 Cal Row or Ski

*Men add 4 Cals a round, Women add 3 Cals

*If you can no longer complete the Cals in the allotted time, do not stop. Start back over at 30 or 24 Cals.

SHOULDER FINISHER

Grab Light DBs

3 Rounds

-15 DB Front Raises

-15 DB Lateral Raises

-15 DB Rear Flys

:60 Rest