“Active Recovery/Open Gym”
 
Conditioning:
5000k Row

• Time Cap: 25’
• Reduce distance to achieve under time cap
• Should be at a consistent 500m split time
   
  Core:
  4 Rounds
  20 V-ups
  30” Plank on Elbows
  30 Hollow Flutter Kicks

Skill Work:
3×10 Kip Swings
3×10 Kip + Release
3×1 Kip + Hold in Hollow
3×3 Kipping Pull-up