Sunday, July 31, 2016



Have you heard about #sundaymass yet?


Foam Roll Quads
20 Groiners
20 Scapular Retractions in ring row position
Plan hold 1 min


Coach’s Choice Warm Up
Warm up Technique for Strength Work


Row a 10K, every 2 Minutes, on the minute, do 5 Burpees

Cool Down

Walk 200m

Foam Roll and Stretch where you are tight

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