WARM-UP:
400m Run
20 Burpees
DROM
STRENGTH:
Push Press: 3, 3, 3, 3, 3, 3, 3, 3
(For reference, watch THIS push press demo.)
METCON:
5 x 400m Rowing Sprints
3 minutes rest between each set. Record time for each.
MOBILITY:
Hip Flexor / Couch Stretch
External Hip Rotators
Hamstring Stretch with Band
