Row Drills:

1a) 3x200m Row, arms locked

1b) 3x200m Row, legs locked

Rest 60sec-90sec per round

This is NOT a timed event. It is a drill and should be treated as such. Focus is on proper technique not speed.

20min time limit

Conditioning 1:

8min Turkish Get-ups

If you got them, do as many as you can in 8min. If you don’t, spend the 8min working on technique with PVC/light weight.

4min rest

Conditioning 2:

8 Rounds

:20 Kettle Bell Swings

:10 Rest

:20 Double Unders/Tuck Jumps

:10 Rest