Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EMOM 12
Min 1: 35 Double Unders
Min 2: 6/side Cossack Squats (add weight if needed)
Min 3:12-15 Slamball
2. Run Prep
In teams of 2
5 Rounds of:
Run 400m w/ Medball
Row Max Meters
Athlete A starts on the Run while Athlete B Rows as many meters as possible until Athlete A returns, then switch for a total of 5 runs per athlete.
*Score is total Meters rowed per team and time to completion.
Medball or slamball
LII: 20/14 or scale weight as needed
LI: 3-4 Rounds.