Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.

Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)

Non-Games Athletes
"Jackie" on 10

1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups

**12 Minute Cut-off**

Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.

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