Warm-up

Long Conditioning:

1000/800m Row

25 Lateral Burpees Over a Parallette

1000m Run

25 Burpees to Target*

100 Double-unders

25 Line Facing Burpees**

*The height of the target must be above the athlete’s fingertips when they are standing feet together with a straight line through their wrist, elbow, shoulder, hip and knees. The athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. Both hands must contact the target on each rep. **Use jump rope as the line.