(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
2 Min Calf Foam Roll
2 Min Banded Ankles

Warm-up: (10 Min)
7 Min Agility Course

Skill: (10 Min)
4 Min of Tabata Quick Feet

NOTE: Have folks partner up on each rower. Cover quick exit/entry and use 20 seconds to get some strokes in. Use athlete rest time to pass along pointers based on what you see.

Workout: (30 Min with setup)
21 Min AMRAP
Teams of 3...
Athlete 1: Row for Calories
Athlete 2: One Round of...
20m Shuttle Sprint
10 KB Swings (32/24)
20m Shuttle Sprint
Athlete 3: Rest

Rotate each round
Record total rounds and calories
Round = all three athletes completing round

NOTE: Rowers are at one end of gym facing in. Create 20' lanes with KB at far side. Athletes shuttle down to cones, two hand touch, back to rower touching rower and then back to KB for swings, then reverse the shuttle sprint. Upon touching rower, Athlete 1 gets off and starts run, athlete 3 gets on rower and athlete 2 rests. When all three athletes have rested that's a round.

Light KB and Russian Swing