Movement Prep:
Banded walk series x 2

Warm-up:

A) 3x: 

  • 20 sec L-hang
  • 10 sec rest
  • 20 sec side plank reaches - left
  • 10 sec rest
  • 20 sec side plank reaches - roght
  • 10 sec rest

B) Partner Med ball toss

 

Skill: 

Rowing Sprint/High Five/Power Ten

Conditioning:
Part A: 5 Min AMRAP

  • 9 Pull-ups
  • 12 Wall Balls
  • 15 Double Unders


Rest 5 Min.

Part B: 5 Rounds

  • 30 Second Max Meter Row
  • 30 Second Rest