| Friday |
| Warm up |
| – B.A.R – 2x: Lateral lunge x 6 + Down dog/cobra x 5 + Step through with rotation x 6 – 20/10 x 8: Alternate between Push up/FLR and Squat/Squat hold |
| Work/Instructions |
| Goal is to get the rower to 12,000 m Teams of 5 – Players will be stationed at 1 of 5 stations (depending on size of team) Players will work at that station for 1 minute then have approx. 20 seconds to transition to the next station. Listen for coaches “go” and “stop” Work hard at each station. Continue until the rower is at 0 meters or time is up. |
| Movements: |
| 1) Rower 2) Russian Twists 3) Thrusters 4) Alt V Ups 5) Alternating Box Jump Ups |
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