Conditioning:

Row Ladder

Teams of 2 complete the following

500m-400m-300m-200m-100m

E1 rows 500m then E2 rows 500m while E1 rests and so on till the ladder is complete.

This is an all out effort row. No sand bagging

If odd number of exercisers, solo rower will do a 1:1 rest.

Core:

1) 300sec Plank from rings

2) 3×30 Atomic Sit-up,

3) 3×50 Med Ball Twisters, (1=1)

Rest 60sec between sets, rest 2:00min between movements