Skill: 250m Row @ 90% 500m PR pace Rest 2 min 500m Row @ 85% Rest 2 min 1000m Row @ 80% For time and pace control Conditioning: 4 rounds for time of: 30 Box Jumps (24/20″) 30 Sit-up Slammers (12/8) @ 2m Flexibility: Rocking Table – 1:00 Twisting Ape –...Read More
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