Thursday- July 20th

Weekly Group Warmup


In teams of 4, work in stations to complete 3 rounds each of:

Row 500 Meters

30 Thrusters (95/65 lbs)

20 Burpees


Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.


Foam roll

Stretch and hold for 60 seconds each: quads, lower back, hips


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