Warm-up: 200m Run then 2rds of:

20 Single Arm Overhead Walking Lunges

20 Shoulder Taps

Strength:  Every 90sec x 9min (3 sets)

1- Bulgarian Split Squats x 6 each @2111

2- Palloff Hold x 35sec each way

Rest 30sec

Every 90sec x 9min (3 sets)

1- Single Arm Dumbbell Row x 6 each @2111

2- Tuck-up to V-up Complex x 60sec or Tuck-ups only

Rest 30sec

Every Minute on the Minute x 6min

1- Alternating Curtsy Squats x 45sec

2- Supine Plank Hold x 45sec

Conditioning: Short and fast sprints today. You have a long one tomorrow.

2 person team

2000m Row for time

Must split into 200m sets