A. Skill:
3 Sets:

Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
20 meter 4 Line sprints with a getup at each direction change
Rest as needed

Followed by…

EMOM for 3 minutes:
20 second Row/ Assault Bike Sprint / Ski

B. Conditioning
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
25 Push-Ups
30 Jumping Lunges
40 Walking Lunges

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