WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 burpees. If athletes hit 100 meter exactly, coach does 5 burpees.
SKILL
Bench/floor press
5 x 7
WORKOUT OF THE DAY
For time:
5 x 500 meter row
into
5 x 500 meter ski
*Rest 1:00 between all intervals. Score total time.