A) Warm-up
Have athletes choose 4 Bodyweight movements (can be a movement from skill emom) and perform 8-10 reps of each for a 7:00 AMRAP at a slow pace.

B) Mobility/Prep
Tissue Work, Foam Rolling x 8-10 slow passes:
– IT Bands
– Thoracic Spine
– Quads
– Calves

C) Skill
ODD Minutes: 40s of Work on 1 Monostructural Movement: ie. bike, row, running.
EVEN Minutes: 40s of Double Under or Triple Under Practice

D) Conditioning
5 Rounds for total time:
15 Wallballs (20,14)
Row 500 Meters
Rest 1:00 between rounds
L2: (14, 10)
L1: (400m Row) (10, 8)
25:00 Cap
*Score = total time including rest
– Alternate Scaling 500m Row = 400m Run, 60s Bike or 60s Ski Erg

E) Extra Credit
Side Plank: 3 x 30s each.