WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

Then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Push Ups
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP

5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
+
30 secs slow pace
30 secs moderate pace
30 secs fast pace

CONDITIONING
“CONTROCORRENTE“

Each for time:
5 x 500m Row
Rest 1:30 minutes
between each effort

Sub: 500mt Ski Erg

Time cap 20 min – Score is Total Time