Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
(10 minute warm up time)
(if you did not get the 3rd round in do it during the rest period during strength)
Then: Burgener group warm up (2 rounds, coach led)
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 prisoner lunge steps
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 v ups
10 good mornings
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 close grip push ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 burpees
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Run or row 250 meters
Then, 2 rounds of:
15 shoulder stretch
15 wall balls (20/14)
15 abmat sit ups
15 back extensions
10 minute cap.
Then: Burgener group warm up
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with the pipe of pvc
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
10 prisoner lunge steps
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
5 dead hang pull ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
