Wednesday, 12 March 2014

WARM UP
• 10 minutes – Coach's choice of dynamic warm up.

CONDITIONING / TEST
For time:
400m Run 

- Rest precisely 4 minutes, then –

For time:
100 Burpees

- Rest precisely 4 minutes, then –

For time:
500m Row

• Your score will consist of three times, one for each portion of the workout – Run/Burpees/Row.

MOBILITY
10 minutes – Coach’s choice of mobility drills.