Fitness, Performance, Ninja Mobility
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x
10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm
Fitness, Performance, Ninja Workout
In teams of three, perform three rounds each for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
Optional EXTRAS (Overtime)
200m Sled Pull @ Bodyweight
News: Bring a friend for free day is this Thursday.
New program starts next week.
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