Skill

Pacing and perceived effort

Conditioning

"Loose Cannon"
3 Rounds:
3:00 Calorie Row
2:00 Assault Bike
1:00 Abmat Sit-ups

Extra Work

Midline

Not For Time:
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups

*Programming modified from Ben Bergeron's CompTrain