Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo
“Rowing with Annie”
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Row After Each Full Round
**GHD Optional