Skill Development
Rowing
Bar-facing Burpees

Conditioning
For Time:
1500 Meter Row
35 Bar-facing Burpees
50 Box Jumps (24/20)
35 Bar-facing Burpees
1500 Meter Row

Extra Work
Midline
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain