MOBILITY & WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Sit-ups (legs straight)
100m Jog (no more than 1:00 to complete)

Set 2
20 Pulls on the rower (moderate pace)
10 Sit-ups (Heels together)
100m Jog (faster pace than previous set)

Set 3
20 Pulls on the rower (fast pace)
10 V-ups or Tuck-ups
100m Jog (faster pace than previous set)

Set 4
200/150m Row
200m Run
• Spend no more than 3:00 to complete

SKILLS & SPECIFIC WARM UP

2 X EMOM 3′ REST 1′

Set 1
1) Station 1
• GHD Sit-up to Quarter Range of Motion
2) Station 2
• Double Unders Practice
3) Station 3
• :30 Plank hold
Set 2
1) Station 1
• GHD Sit-up to Parallel.
• GHD Sit-ups to Full Range of Motion
2) Station 2
• Double Unders Practice
3) Station 3
• :30 Plank hold

ACCESSORY

Running Warm Up

CONDITIONING

“YOU CAN’T CHOOSE”

3 Rounds For Time:
500/400m Row
400m Run
30 GHD Sit-ups