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Conditioning:

3:00 Max reps double unders

…Rest 1:00 then directly into…

100m “Rowling”*

Penalty burpee box jump overs* (24/20”)

1:00 Rest

5 Rounds

(13:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under 100m is the number of penalty burpee box jump overs athlete must complete (max of 5 penalty burpee box jump overs each round).

 

…Rest 5:00 then…

 

100m Row

1 Burpee box jump over (24/20″) no touching box

100m Ski

1 Burpee box jump over (24/20″) no touching box

200m Bike

1 Burpee box jump over (24/20″) no touching box

300m Row

3 Burpee box jump over (24/20″) no touching box

300m Ski

3 Burpee box jump over (24/20″) no touching box

300m Bike

3 Burpee box jump over (24/20″) no touching box

500m Row

5 Burpee box jump over (24/20″) no touching box

500m Ski

5 Burpee box jump over (24/20″) no touching box

500m Bike

5 Burpee box jump over (24/20″) no touching box

 

For time

(18:00 cap)

 

 

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