Conditioning:

“3-2-1”

As a 3-person team, perform equal work for time of:

Row 9000m

 

…rest 3 minutes, then…

Partner up, and then perform 4 rounds for time, alternating exercises, of:

300m Run

15 GHD Sit-ups

15 Ring Dips

 

…rest 2 minutes, then…

As individuals, perform 4 rounds for time of:

40 Double Unders

10 Burpees

 

Mobility:

Right Leg Split – 1:30

Left Leg Split – 1:30

Center Split – 1:30

T-Spine Smash – 2:00

 

 

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