Friday, February 2

:20 Seconds Jumping Jacks Push-up to Down Dog Air Squats Active Spidermans Rowling Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty. If no one lands it’s coach’s choice. Today we can make the penalty one of the movements in the workout, such as jump rope, air squats, or push-ups.

"Tread Water" (Time)

Power Clean + Hang Squat Clean + Front Squat (Weight)

On the :90 Seconds x 7: Power Clean + Hang Squat Clean + Front Squat

For Time: 2k Row 150 Double Unders 10 Rounds of Cindy

Rx+ 200 DU, Chest to bar Cindy