A. Dynamic warm-up

B. Worry About Me

10 x 100m sprints (watch those hammies)

-rest 5 min-

5 x 250m row

C. Cool down walk, deep lunge

Notes: rest around 30 seconds in between the sprints. Rest around a minute in between rows. You can score or not score, up to the athlete, names on the board for everyone. If you score, fastest and slowest sprint, same with row.


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