Warm-up: Coaches choice Conditioning: 5 Rounds 500m Row 3min Rest Notes: Row should be an all out effort and consistent for all 5 rounds. Men: < 1:45/500m pace Women: < 2:00/500m pace Core: 1) 300sec Ring Plank 2a) 3×1:00min Side Plank, Left 2b) 3×20 Hanging Knee Raise 2c) 3×1:00min Side Plank, Right Sometimes...Read More
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