SATURDAY

MOBILITY AND MAINTENANCE

Team Warmup

CONDITIONING

IN TEAMS OF 3-4 (5 Rounds Each)

Indian File (One follows the other workout starts on the Rower)

FITNESS

Row 250m

15 KB Swings 16/12

12 Deadlift 50/35

9 DB Push Press

6 Pullups

30 Single Skips

PERFORMANCE

Row 300m

15 KB Swings 24/20

12 Deadlift 70/50

9 DB Push Press 22.5/15

6 Bar Muscle Ups

30 Double Unders