Prototype Training Systems (CrossFit Prototype) – North Stars Club Hockey Off-Ice Training.

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Warmup

jump rope challenge

150s (Time)

3 shuttle runs for time

strength

pistol squats (4×8 each leg)

strict hanging leg raises (4×8)

Metcon

love on the spectrum (Calories)

partner workout

30 sec on 30 sec off (8 rounds)

partner 1 – row

partner 2 – air squats

score total calories on rower