Warm Up

3 minutes Jumprope

Then Dynamic Drills


4 Sets for Quality

  • Toes to Bar x 8-10
  • Pistols x 6-8 per
  • L-Sit Tuck to Extension x 5-8 reps

L-Sit Tuck to Extension: (extend the legs for 2-5 seconds, pull them in to tuck for 2-5 seconds and repeat)


For total working time (Max Effort)

Row 500m

Rest EXACTLY 4 minutes

Row 500m

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