General Warm-Up2 Sets, For Quality200m Run:30 Jump Rope (Running Singles, Singles, Double Unders)10m A Skips10m B-Skips2x (10m/10m) Lateral ShuffleRow Skill Work2 Sets-30sec Arms Only Rowing-30sec Body and Arms Only Rowing-30sec Legs and Body Only (straight arms)-:30sec Low Stroke Rate-15sec High Stroke Rate:30sec @ Goal Pace“Brain Stew”4 Rounds for Time500m Row50 Double Unders800m RunScore: TimeTime Cap:...Read More