Strength & Conditioning
1) 500m Row time trial – as fast as possible.
2a) 3x 60m Sled Drag, heavy but not maximal
2b) 3x 2 16′ Rope Climbs
3a) 3x 5 Clean Deadlifts, heavy but perfect 1st pull mechanics
3b) 3x 15 GHD Sit Ups or 3×10 BTN Weighted sit ups AHAP
3c) 3x 50 Unbroken Double Unders
One must be done first, but athletes can do three before two if need be.