Thursday 11-17-16

Coach's thoughts on today:

5k rows are not too bad.  If you haven't done it before you're likely to have some cramping in the low back but if you hold a 2:00 split it's 20min of work.  If you can do better, that's awesome!


  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea


  • 5k Row (Time)

Skill Work