Coach Rachel is coaching tonight, Emily in the am
Warm up
6 Plank turns and holds 12 banded pull backs 20 side lunges with dowel on 3 points review turkish get ups with a small weight 5 ps 1 rm DB Turkish get up 5 4 3 2 1 1 1 ADVANCED 800m Run ( Sandbag) 2000m Row (10 Damper) 200 Double Unders 200m Lunges (95/65)no weight In order you like, complete the following: 800m Run 2000m Row 300 single skips 200m Lunges/ 1/2 lunges