Run / Row
600m Row (Remember your time)
3 Minute Push
1 Minute All Out
300m Row – (Try to beat your half distance time)
30 Second Push 4%
30 Second Push 6%
30 Second All Out 8%
30 Second Push 6%
30 Second Push 4% 30 Second All Out 0%
150m row - (Try to beat your half distance time)
30 Second All Out
Floor
Block 1 (8 Minutes)
Kneel to Stand with different movements lead by coach
Goblet Lateral Lunge
Block 2 (14 Minutes)
5 Bench Toe Tap – Left Side
10 Bench Cross Over – Left Side
5 Single Leg Bench Jumps – Left Side
Repeat for Right Side
10 Sprinter Sit Ups
