Midline/Stability Warm-up:

3 sets for quality of:
20sec Ring Support Hold
Rest 30sec
40sec Nose to Wall Handstand Hold
Rest 30sec
60sec Prone Plank Hold
Rest 60sec

Skill:

Rowing Technique

~10min to review technique and go over how to sprint start.

Conditioning:

2 person team, 1 person working at a time

As Many Rounds and Reps as Possible in 10min of:

10/8 Calorie Row

4 Alternating Single Arm Devils Press

As Many Rounds and Reps as Possible in 10min of:

10/8 Calorie Row

8 Alternating Dumbbell Hang Power Snatch