A.10:00 block
-1-3 forward rolls
-loaded shoulder flexion
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 ring rows
10 russian swings @ 55/35
20 lunge steps
Jump rope 60 seconds
Rest 3:00 b/t sets
Performance
A.for 25:00 w/~30 seconds b/t ea movement
-row 250 meters
-10 burpees
-10 box jumps @ 24/20
-10 wall ball shots
-10 TTB
-run 200 meters
B.accumulate 60 seconds in hollow and arched plank--rest as needed
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