Skills & Drills

This is NOT for time. Do these as super sets, resting as needed.

GHD Sit-ups 5 – 10 – 15 – 20 – 15 – 10 – 5

Back Extensions 20 – 15 – 10 – 5 – 10 – 15 – 20

WOD – Choose One

Swim : On The Minute for 15min – 25m

Run : 10 – 14 x 200m TT with 2x recovery. These are all out efforts

Row : 10 -14 x 250m TT with 2x recovery. These are all out efforts

Mobility 

Learn to improve your positioning (aka mobility) anytime of the day.

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