Warm Up:
:15 Lateral Jumps over bar
:15 ASQ
:15 Reaching Spiderman
:15 Push Ups
X4
Vaughan Warm up
“Chicken Little”
500m Row
15 Thrusters (H)
400m Run
500m Row
20 Thrusters (M-H)
400m Run
500m Row
25 Thrusters (L-M)
400m Run
-FT-
Extras:
100m Walking lunge
400m run
-FT-