Coaches choice squat mobility (hips, tspine, ankles, whatever coach decides)
Row Conditioning 5 rounds
-athletes row for 1 min then rest for 1 min
-on rounds 2 and 5 they must flip the monitors up and try to match their 500m pace for that minute. For every second difference, perform a burpees during rest.
-you can partner up for this drill having one work while the other rests if needed
12 minute AMRAP
50 weighted sit-ups 30/20
50/30 cal row
Stimulus: 3+ rounds. Hit the row and squats hard and fast. Good form! The rest will be on the sit-ups since that will be hard to do unbroken.
20/10, 40/25 cal., 30 squats
Sit-ups, 30/20 cal, 30 air squats
In teams of 2 or 3
2000m row or 3000m row