MOBILITY & WARM UP
AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Toes to Bar – Rowing
Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor
Set 2
15-18 Strokes per minute pace, notice your /500m.
Set 3
18-20 Strokes per minute pace, notice your /500m.
Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.
CONDITIONING
“COMMENT YOUR TIME“
4 ROUNDS FOR TIME
21 Toes to Bar
500 mt Row
21 Handstand Push Ups
Accessory Work
Accumulate
2:00 L-Sit Hold
50 V-ups