Pre-Warm-Up: 10 leg Swings / 10 Arm Circles

Warm-Up |4 Rounds

  • Run 400m (3 Laps)
  • 50 Jump Rope
  • 30 Plank Jacks

Conditioning | 20min EMOM

  • 1 - 10 Burpees
  • 2 - 15 Box Jumps
  • 3 - 20 Slam Balls
  • 4 - 25 Butterfly Situp

Cool-Down | Team Row

  • As a team, Row 2500m, switching every 250m.  
  • Non-rowing team members hold low plank.

Mobility

  • Cobra
  • Childs Pose

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