THURSDAY

SPECIFIC PREP

2 Sets, For Quality

1:00 minute Cardio Choice

5/5 Running Wall Drill : Triplet Switch

10 Mountain Climber Lunge to Stretch

30 second Glute Bridge March

CONDITIONING

"Cross Country

Teams of 3 (Rounds)  

30 min time cap

FITNESS

Station 1. 400/325m Row

Station 2. 600m Run 

Station 3. 900m/750m Airbike

PERFORMANCE

Station 1. 500/425m Row

Station 2. 800m Run 

Station 3. 1.1/1k Airbike

Each Partner starts on a different station, partners switch once all 3 partners have completed their respective station.

Aim is for each partner to complete 3 rounds on each station.

OPTIONAL ACCESSORIES  

2-3 Sets, for Quality

8/8 Half Kneeling Kettlebell Chop and Lift

:30/:30 second Pallof Press Hold

10/10 Single Leg Barbell Hip Thrust

Rest as needed