WARM-UP
FOR QUALITY
1:00 ROW, RIDE, RUN, SKI
8 HOLLOW ROCKS
4 INCH WORMS
4/4 SA RING ROWS
:45 ROW, RIDE, RUN,SKI
8 HOLLOW ROCKS
6 UP-DOWNS
4/4 SA RING ROWS
:30 ROW, RIDE, RUN, SKI
8 HOLLOW ROCKS
6 BURPEES
4/4 SA RING ROWS
SKILL SESSION
ON A 20:00 RUNNING CLOCK
(COACH DETERMINES THE SKILL FOR ATHLETES)
MIN 0:00-10:00 - PRACTICE STRICT PULL-UPS
MIN 10:00 - 20:00 - KIPPING DRILLS, KIPPING PULL-UP, BUTTERFLY PULL-UP
WORKOUT
FOR TIME
2-4-6-8-10
DEVILS PRESS(50/35)(35/20)
BOX JUMPS (24/20)
-REST 2:00-
10-8-6-4-2
DEVILS PRESS
BOX JUMPS
(SCORE IS TIME)