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Tuesday November 12, 2019

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Nov12
A. Warm-Up  3 Rounds of: 30 Jump Rope Singles + 5 Walk-Outs + 10 Glute Bridges  *Movement Review and Warm-Up 

Monday November 11, 2019

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Nov11
A. Warm-Up  3 Rounds of:  1:00 Row  :30 High Plank  30 Shoulder Taps  10 Birddogs (5/side)  1B. Strength Track  Every

Saturday November 9, 2019

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Nov09
A. Warm-Up  3:00 Bike/Run/or Row then,  3 Rounds of: 10 TRX Rows + 5 Half Burpees + :20 Dumbbell Overhead

Friday November 8, 2019

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Nov08
A. Warm-Up  500 Meter Row at light pace – coach instruction on rowing technique then,  2 Rounds of: 10 Banded

Thursday November 7, 2019

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Nov07
A. Warm-Up  3:00 Tempo Bike then 2 rounds of:  10 Air Squats + 10 Grass Pickers + :30 High Plank