Skill/CFE:

Row 500m

Rest 3 minutes

 

3 rounds for total sprint time

 

Conditioning:

“Let’er Rip”

3 rounds of:*

20 Wall-Ball Shots (20/14) @ (10/9′)

20 Supermans

…then

6 rounds of:

Sprint 200m

Rest 2 minutes

…then

3 rounds of:*

20 Box Overs (24/20″)

20 GHD Sit-ups

 

For Time

Compare to Saturday, 11 May 2013

*Burpee Challenge, feel free to add in 10 burpees per round if you wish.

 

Royal Burpee Challenge:

Day 102

 

Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

 

 

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