Skill
Pick a skill, work with your coach for 20 minutes.
Conditioning
Beefy (Time)
20-16-12-8-4 reps for time:
KB Swing (53/35)
Overhead Plate Lunge (35/15)
Nurpee (no push up burpee)
Toes To Bar
Double Under
As many attempts as desired. Have someone hold the rower down if needed.
Supplement
100 Butterfly Sit Ups (Time)
Start with shoulders on floor. Sit up to 90 degrees or more, touch ground IN FRONT of feet.
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