Shift Day 11-12-2016

Warm-up: Joint Mobility/Dynamic

Team Conditioning (2 partners)

“Panic Breathing”

Both Team members will perform a 5-1 Row for todays workout

*The Rows will be performed alternating one after the other. The Rows will be performed as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing, the other will be “Resting.”

*The “Rest” is completed with two kettlebells in the Rack position (53/35). The “Resting” partner will Rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

*Post Time Trails and penalties to comments.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)