Warm up:  X 2

  • Short Lap 
  • 5 Towel pull ups
  • 6 Air Squats
  • 7 push ups 
  • 8 Scorpions. (prone foot to opp hand)

Mobility:
2:00 min Banded hami floss

Skill:
3X10 Weighted Good Mornings. 45/35#

Workout:
Tabata Row
rest 2 min
Tabata DU's
rest 2 min
Tabata Air Squats

Score highest and lowest rounds. Idea is to stay consistent.
Rest 3 min then... 

For time Long Lap

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