Warm Up

Ø  2 Rounds of Following:

o   Overhead Squats, 21 reps

o   Box Jumps, 21 reps

o   Knees-to-Elbows, 21 reps

Workout #1

1,000 Meter Row:

Ø  Keep SPM at 15

Ø  Score = Fewest Strokes Possible for 1k

Ø  Goal = Technique Focus

Workout #2

Misc. Couplet:

Ø  12 Minutes Total Work

Ø  Any combo of Sit Ups and Body Weight Squats

Ø  Score = Total Aggregate Reps for 12 Minutes

Workout #3

Misc. Technique Work:

Ø  30 Reps Non-kipping Pull Ups

Ø  30 Reps of 3 count Tuck Sits on Paralettes