4′ Row
Sprint Development
Dynamic Stretches

Up and Down the Pyramid
300m Run
30 Rocket Jumps
30 Burpees
600m Run
20 Rocket Jumps
20 Burpees
900m Run
10 Rocket Jumps
10 Burpees
600m Run
20 Rocket Jumps
20 Burpees
300m Run
30 Rocket Jumps
30 Burpees

3 Rounds:
10 GHD
1 Rope Climb (if you cannot do a rope climb use this time to work on rope climbs and the J Hook)

Core Series