Warm Up
Row 300m
Dynamic Drills
Strength/Skill
4 Rounds NOT for time
- A1: 1-2 Rope Climbs – Rest 30 seconds
- A2: 5 Roll to Candlestick – Rest 30 seconds
- A3: 5 Tall Box Jumps – Rest 30 seconds
- A4: L Sit for Max time – Rest 30 seconds
MetCon
1000m Row x 2
Rest 4-6 minutes between efforts
