MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
2 rounds: 15 Cal Row – 5 Burpees

CONDITIONING
“ SEAN HANLEY ”
For Time
2000 mt Row
5 Burpees Over the Row

Perform 5 burpees with lateral jumps over the rower every minute at the start of the minute until the 2000 meter row is over. After that, perform another 5 burpees with lateral jumps over the rower.