Performance Fitness Endurance 2.28.22

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

20yd Shuttle Run Intervals:
2x6x20” on/20” off (2’ Rest between sets)

Rowing Intervals (1:1 Work to Rest)
0:30 On/Off
1:00 On/Off
1:30 On/Off
1:00 On/Off
0:30 On/Off

5’ AMRAP
10 Skater Jumps
10 SA KB Dead Cleans (24/16kg)
10 Sit-Throughs

Rest 2’

5’ AMRAP
10 KB Swings (24/16kg)
10 Plank Jump-ins
10e Bicycle Twists