Conditioning:

Part 1

10min Max Effort Row for calories

Immediately after do….

Part 2

500 Single unders for time

Score is calories rowed and total time on the singles

Core:

1a) 3×1:00min Hanging Knee Raise Hold

1b) 3×50 Sit-up

1c) 3×50 Bicycle Crunch (1=1)