GENERAL PHYSICAL PREPARATION
WARM UP
Row 250 Meters
20 Walking Lunges
20 Hollow-Rocks
2:00 of Double Under Practice
20 Walking Lunges
20 Hollow-Rocks
2:00 of Double Under Practice
STRENGTH/SKILL
Skills Practice
5:00-10:00 of Rowing Pause Drills
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
500m Row or 30/20 cal Bike
40 Double Unders
20 Lunges (BW)
10 Hollow Rocks
500m Row or 30/20 cal Bike
40 Double Unders
20 Lunges (BW)
10 Hollow Rocks
DU Scale: 60s attempts or 50 singles