MVMT PREP
Roll Quad/VMO/TFL
Bullet Proof Shoulders I/Y/W's
Hip Opener Int/Ext Rot
Shin Boxes & OCT progressions
Dowel Series Chest Openers
Dowel Figure 8's
Dowel OH press X 10 scap depression

10mins

ATH BENCH MARKING
set up Rower, Skier & Curve
2 Warm Up sets of 30s On:30s OFF/transition, You Go, I GO, go thru all Machines
Row - Ski - Run
Set 1 : 30s @ 60 - 70%
Set 2 : 30s @ 75 - 80%
6mins

Bench Marking
MAX WATT / SPEED in a 15s CAP
Clock Set for 6 X H1 :15s ON H2 :20s OFF, You Go, I GO format
Results is your MAX WATT for ROW/SKI & SPEED for CURVE
5mins

STRENGTH 3 - STAND UP - WK 5

DBL DB LAT STEP UP 4 X 15/
CHIN UP 4 X 15
Straight Arm Band Pull Downs 4 X 12 - 15
3:40 X 4
18 mins

LET'S GO TO THE SUPER-BURPEE!
....just kiddin'
Partners Share Equip & Space - but working solo :D
Grab a plate (25lbs & up), Jumping Pull Up station, PU assistance & pull bench away from wall

50 UP DOWN PLANK Entrance Fee (TOTAL REPS)

50 Plate OH REV Lunges
50 Plyo Push Ups
50 Jumping Pull Ups
50 Bench Hop Overs (hands on Benches)

50 UP DOWN PLANK Exit Fee

11mins