It makes me smile to see a messy whiteboard at the end of the day!

 

Skill/CFE:

Row 300m

Rest 3 minutes

 

3 rounds for total sprint time

 

Conditioning:

“Crank it up”

3 rounds of:*

15 Wall-Ball Shots (20/14) @ (12/10′)

10 Burpees

5 Muscle-ups

…then

5 rounds of:

50 Double Unders

5 “Jana Burpees”*

5 Handstand Push-ups

Rest 1 minute at the end of each round

…then

3 rounds of:*

15 Box Jumps (30/24″)

10 Burpees

15 GHD Sit-ups

 

For Time

*Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.

 

Burpee Challenge:

108

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side

 

 

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