Shift Day 9-3-2016

Warm-up: Joint Mobility/Dynamic

Strength/Conditioning:

Every 3 Minutes for 15 Minutes perform the Following

Row 500 Meters
100 Foot Heavy Carry

*Your Heavy carry may be any object or weight you like. If you do not complete a round in the given time frame then return back to the bike at the turn of the round

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