Mobility - calf/ankle & quad/hip flexors
Bands w/ Partner (20m Down & Back then switch)
Interval 1 - w/ partner
2 rounds each
P1 - 750m Row
P2 - AMRAP of: 1 bear crawl down to 1 crab walk back, 50 Single Jump Rope (R&L), 15 sec knee to chest hold
Interval 2 - w/ partner 12 minutes total
Every 2 minute on the minute then switch
P1 - For 2 minutes climb the ladder 1-2-3-4-5 etc.
2 minutes on 1 minutes rest x 4 - (12 minutes total)
10 - Shuttle Runs (Rig to Blue Line)
Max - Hollow Rocks
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