Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups
Rest Day
warm up:
300m row=> 100m run => 10 PVC pass through => 10 grasshoppers => 10 squats
skill:
jump rope
run with jump rope
WOD:
run 50m
hula hoop or hula hoop attempts (30 sec or count to 30)
30 jump rope
Game & Healthy Snack