Conditioning 1:
20 Rounds
30sec ME (max effort) Row
30sec Rest
Score is total meters rowed
Notes:
To maximize the time with the rowers. The first 5 people that show-up will start with the row at the top of the hour. We will run heats on the rower every 20 minutes. So be prepared to hit it when you come in.
Conditioning 2:
Ladder Drills
Core:
1a) 3×1:00min Plank
1b) 3×40 Leg Raise
1c) 3×20 Flutter Kick, R+L=1
Rest 60-90sec