Skill/Speed:

Row Sprints

Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds

 

Conditioning:

30 Double Unders

10 Double Kettlebell Thrusters (53/35)

10 Burpees

10 Toes-2-Bar

30 Single Unders

…rest 2 minutes

 

4 rounds for time

 

Mobility:

Elevated Cat – 1:30

Shoulder Capsule – 1:00/side

Kneeling Achilles – 1:00/side

Narrow Hurdler – 1:00/side

Shoulder down Straddle – 1:00/side

 

 

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