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Thursday March 30

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Aerobic Base Development: (40:00)
1600 M Run
1500/1250 M Row
15 Burpee Over Rower
800 M Run
750/625 M Row
10 Burpee Over Rower
400 M Run
375/300 M Row
5 Burpeee Over Rower
Coach Led Mobility
1:00 T-Spine Foam Roll
1:00 Pike Stretch
1:00 Pancake Stretch
1:00 ea leg — Couch Stretch (2:00 total)
1:00 ea leg — Pigeon Stretch (2:00 total)
1:00 Doorframe Stretch (each athlete in a squat rack)
OPTIONAL ADDITIONAL WORK:
A) Banded Mobility and Soft Tissue Work 20:00

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