Prehab

2 Rounds:

250m Ski

250m Row

MetCon

5 Rounds for Time:

500m Erg

500m Row

1:30 Rest

 

*In a team of 3, rotate on the ski!  Waterfall the start.  Work on holding a consistent pace.  Depending on the equipment you have you can structure this however you want, but pick two conditioning elements.  You can go 1,000m Bike Erg or 400m Run for either of the movements!

 

Cash Out:

3 Sets for Quality:

15 Inverted Rows

30 Ab Mat Sit Ups

Strength

Skill Work