7 March 2016

Warm up:
Mobility
Run prep
Dynamics

WORK:
Part A
Interval Rowing:
4 rounds, 30 sec on 30 sec rest
Set damper at 8/6  28 spm
Reset interval timers
4 rounds, 30 sec on, 20 sec rest
Set damper at 9/7  26 spm
4 rounds, 30 sec on 10 sec rest
Set damper at 10/8  24 spm

Part B:
5 min max reps double unders
Every time you stop, do one t & b shuttle run (wood wall to silver line and back)

Score is double unders.

Rx2:
Low parallette hopovers
As soon as you stop, you must do a shuttle

Cash out:  OPEN GYM
Work a gymnastics skill