“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
