Warm Up

2 Rounds of:

• Dumbbell Snatches, 20 reps per arm
• Pull Ups, 10 reps
• Walking Lunges, 20 steps

Section 1

• Medicine Ball Pass, 6 minutes
• Double Unders, 6 minutes

Score = number of Double Unders

Section 2

Tabata Sit Ups

5 Rounds

30 seconds work

15 seconds rest

Section 3

• Max Stroke Row in 100 meters
• Paralette Push Ups, M=100 reps / W=60 reps

Score = Max Stroke Row