Warm Up:

  • 4 Min Pick Drill + Rowing
  • 3 Min Catch Drill + Rowing
  • 2 Min Cut The Cake Drill
  • 1 Min Pause Drill (Body Over)

Drills:

Quick Feet Relays

  • Round 1: 9 Air Squats - 3 Cals - 1 Burpee
  • Round 2:  9 Jumping Jacks - 3 Cals - 1 Burpee
  • Round 3: 9 Sit Ups - 3 Cals - 1 Burpee 

Workout:

25 Min AMRAP

  • 100m Row
  • 1 Burpee