General Dynamic Warm-up | 3:002 rounds::30 cardio:30 straight-leg sit-upsMed-ball toss warm-up | 5:00• Athletes partner up in groups of two or three.• Athletes perform each med ball toss until you tell them to switch.1 round::30 granny toss:30 bounce pass:30 chest pass:30 side toss, right:30 side toss, left:30 roll pass:30 overhead throw:30 squat + throw
Choose one, either the 5k run or the 10k bike.
- RX -For time:5k run or row or 10k bike
- INTERMEDIATE -Same as Rx'd
- BEGINNER -For distance:On a 20:00 clock:Run or row or bike
Accumulate:1:00 lacrosse ball foot roll/foot
Rest, stretch, recover