Warm-up:

Working in Partners...

  • 100 Total Rowing Strokes @ 25 SPM - Switch Every 25 Strokes Partner Holds Side Plank while not rowing
  • 50 Partner Plank Claps
  • 25 Partner Med-Ball Sit-ups
  • 15 Partner High-five Burpees
  • 3 x 10m Banded Broad Jumps

Skill: 5 Min to establish 1 RM Broad Jump, One-Legged Broad Jump (R & L) & Backwards Broad Jump

Conditioning:

  • 800m Run
  • 80 Double-Unders
  • 600m Run
  • 60 Sit-ups
  • 400m Run
  • 40 Pull-ups
  • 200m Run
  • 20 Burpees