Conditioning:

“Hell and Back”

Teams of 2 complete the following:

Row: 500m-400m-300m-200m-100m-200m-300m-400m-500m

E1 comletes a 500m Row. E1 rests while E2 Rows 500m and so on till ladder is complete.

If solo 1:1 work to rest ratio

Core:

1) 300sec Ring Plank

2a) 3×1:00 Side Plank, right

2b) 3×1:00 Hanging knee raise hold

2c) 3×1:00 Side Plank, left