WARM UP
5′ Practice Double Unders; Then 2 rounds of:
30 Mountain Climbers
10x Leg Swings (Front/Back & Side/Side)
10x Squat Jumps (open hips!)
MOBILITY & SKILLS
Calf – Quad – Hamstring – Low Back
CONDITIONING
3 rounds for total time
Rest for same amount time required to complete previous rowing interval
Row 250m
Rest
Row 500m
Rest
Row 700m
Rest
ACCESSORY WORK
Dumbbell Wood Chop 3×10/Side
Jacknife Crunch 2×15-20/Side
Dumbbell Russian Twist 2×20
Barbell Good Mornings 3×6-8
Barbell Rollout 3×10
