Sunday, 10.13.24

“The Story of Icarus”
For Time:
1000M Row
20 Rotational Med Ball throws 20/14 (10/ea)
20 Med Ball Sit Ups
500M Row
20 Rotational Med Ball throws (10/ea)
20 Med Ball Sit Ups
250M Row
*13 Min cap

Full body tune up:
2-4 mins Couch stretch per side
2-4 Mins Banded Happy Baby
2-4 Mins Prayer stretch with PVC
1-2 Mins Banded Lat per side
Childs pose to finish

Program Notes:
We have really stepped up the challenge this week and so our Thursday and Sunday workouts are core and conditioning focused. Attend these workouts for some
extra cardio and core work this week.
Coach Brad is coaching this Sunday so we are bringing back one of his workouts today! We will follow that up with some much needed mobility work to prep us for
the week ahead and recover from this week.