Friday-141128

trainees on rowing machine

Today’s Schedule: 9am class, 10am-Noon Open Gym

Warmup:
-500m row or 2 min Airbike
-10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups
-Snatch warmup with Coach-PVC

WL: Starting with an empty bar, 15 min to est 1RM Snatch

Conditioning: 4 sets
-Row 250m row sprint (25 cal Airbike)
-10 Burpee Pull-ups

Mobility:
-2 min hip capsule external rotation stretch each side
-2 min lacrosse ball glutes each side