Workout of the Day:

1) Coach led Warm-up

2) For time complete 50-40-30-20-10 reps of
Med Ball Cleans 30/20
Before each set of Medball cleans complete a 200m Row

Notes: If there are more people than rowers stagger the start. Start half the group and once they finish their 200m Row start the next group.

3) Not for time complete 3 rounds of
30 Russian Twists
20 V-ups

4) Mobility/Stretching