OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

OPTION 2:

WARM UP:

Row or Bike 2 Min

1 RNFT
15 Air Squats
15 AbMat Situps
15 Beat Swings
15 Pushups

1 RNFT
15 Pushup Plus
15 Red Band Pass Thrus
15 Pull Aparts
15 External Band Rotations on Right and Left

PART 1:

3 Total Rounds NFT

10 Bodyweight / 75% BW Bench Presses or 75%/50%
10 DB Rows Right and Left
250m Sprint on Rower

Everyone has a partner for spotting

PART 2: MIDLINE

5 RNFT
10 Rower Pike Ups + 0:30 Hollow Rock Hold
10 Kneeling Anti Rotation Chops Right and Left

Coach Led Stretch