Warm up & Activation
Pidgeon stretch 2 minutes each side
Saddle pose 2 minutes
Squat therapy w/10lb plate, 5 reps
Team race, first team to 6k on their rower wins
Teams will have a team member on rower in a sprint, when they need to break they will go do 5 Knees to elbows, 5 push ups, 5 jumping lunges then return to back of their teams line. Teams may partition the row as desired. All rowing should be at max effort sprint pace.
Remainder of class time Bench press heavy sets of 2,