Warm Up: 2 Rounds of:

9 broad jumps

6 one arm KB swings/side

3 wall walks

Then

EASY 1000M Row (28-32 s/m)

Skill: Plank Hold

2x :60 Plank One Leg Lifted Accumulated – Rest :60

2x :60 Plank One Arm Lifted Accumulated – Rest :60

Conditioning: 21-15-9 of:

Caloried Rowed

Burpee Broad Jumps

KB Swings

Cool Down:

EASY 600m Row (22-30s/m)

Pec smash off wall  2:00/side