Dynamic Warm Up- Mobility Prepare for:

A. Strength:

Build up to 40-65% of 1 RM (10 min)
Tempo Back Squats 3-3-3-3-3 (15 min)
Use the heaviest weight you can for each set.
Start at 40 – 65% or higher of 1RM.

Partner Workout
For time:
Teams of 3
Max distance row in 27 min

*partners must alternate every 250M.  The athlete that comes off the rower must complete 10 hand release push-us and 15 sit ups during their rest period.

C. Cool Down:
Mobility static holds, foam roll body, walk,row, bike 4-8 min at pace you can hold a conversation

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