Warm Up: coaches choice
Core Strength: In any order and partitioned any way;
50 GHD Sit-ups
50 v-ups
50 hollow rocks
50 side bends each side
Cardio Schmardio: rest 1:1 or alt with a partner
5 rounds
10 cal row
5 rounds
25/20 cal row
5 rounds
10 cal row
20 min cap