FIT-2025-146

Warm Up:

• 5 min x row
  • 1 min x legs only
  • 1 min x hips only
  • 1 min x arms only
  • 2 min x full stroke
• 5 min x ski
  • 3 min x arms only
  • 2 min x full stroke
• 2 x 10m each:
  • A-Skip
  • B-Skip
  • Panther Crawl
  • Salty Gorilla
  • Duck Walk
  • Chimp Walk
  • Cartwheel

Work:

• Seated Box Jump (12") x 1 each:
  • 18"
  • 24"
  • 30"
  • 36" (fail)
• Depth Vertical Jump x 1 each:
  • 36"
  • 24"
  • 12"
  • 6"