Conditioning:
Row 500m
Rest 1 minute
Row 1000m
Rest 2 minutes
Row 1500m
Rest 3 minutes
Row 2000m
For Time
…Or…
Run 400m
Rest 1 minute
Run 800m
Rest 2 minutes
Run 1200m
Rest 3 minutes
Run 1600m
For Time
Skill or Strength:
Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.
Flexibility/Mobility:
Knees to Traps – 1:30
Elevated Cat – 1:30
2 Pike/2 Squat – 10 reps
Standing Pike – 1:30
Kneeling Achilles – 1:30/side
Butterfly – 1:30
Post choice, time, skills worked, and experiences to comments
25:12. Running. Felt good!