Warm UP:  
25 Cal Bike (only if bike is unavailable then row 500m)
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats

Wrist Mobility –
Wrist Flexion Mobility 3 x10 pulses with a :15-:30 sec hold
Wrist Extension Mobility 3 x10 pulses with a :15-:30 sec hold
Click here for example  (Video’s one and two)

Skill:  Athlete’s Choice

Rest Day/Make Up Day

20 Min AMRAP
20 Burpees
20 Pistols
20 Toes to Bar
20 Wall Balls

**Partner A Rows 250m while Partner B begins 20 Burpees.  Partners switch every 250m on the row.  Keep track of the number of rounds.

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