Every single class this evening left out multiple wallballs, plates, water bottles, lacrosse balls, etc. Please make sure you take 2 minutes before you leave and put away ALL equipment that you have used unless specified by a coach. Otherwise we will make every single class take out and put away everything (racks, rowers, etc.).
2-3 rounds NFT (pre or post row)
10x Banded good Morning
10x Tuck Jumps
10x Samson Lunges
10x Dowel Dislocates
10x Perfect Dowel OHS
Build weight throughout EMOM to max triple, or stop at challenging weight and practice tech.
10 minute EMOM
3x Touch’n Go Power Cleans
Squat Box Jump (24/20)
Squat box jump = hip crease below the knee and generate force out of the hole, don’t stand up then jump – one fluid movement.