1) Coach Led Warm-up

2) In teams of 2 complete

3 Rounds of

500m Row

70 Partner Wall balls 30/20

90 Partner Wall Ball Situps


Each partner must complete the 500m Row working 1 at a time.

The partner wall balls will be done over the the pullup bars.

The wall ball situps will be done passing the wall ball back and forth to each other.

3) mobility/stretching

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720 SE Pioneer Way Oak Harbor Wa 98277