Rowing, Running, Resting

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The Running Warm-up
  1. 3 rounds of 10-15 reps of:  
  2. Samson Stretch (15-30 seconds)
  3. Walk: Inside, Outside, Heel, toe w/PVC Shoulder Dislocation
  4. Agility Ladder x2
  5. Jumping Air Squats
  6. Run 10m x5 or Run 200m


League of Shadows June 21 in Jacksonville!


Stretch: Wall Stretch

Skills & Technique: (Click below for links to more info)


High Bar Back Squat
2x3 @ 70% of 1RM
1x3 & 75% of 1RM
5x3 @ 85% of 1RM


Rowing, Running, Resting
Row 2k
Rest 3 minute.
Run 800m
Rest 2 minute.
Row 1k
Rest 1 minute.
Run 400m
For time.
Time Limit: 25 Minutes
Greg KeeterRow, RunComment