Handstand walks & Unbroken Double Unders, Best of 3 Rowing & Running

Super Youth 4:30pm

No Super Youth Today

Beginner 6am & 7:30pm

(A) HSPU-Technique, Progressions

(B) Teammate vs Teammate-800m Row + 800m Run then Recover, 400m Row + 400 Run then Recover, 100m Row + 100m Sprint 

Intermediate 6am & 6:30pm

(A) Handstand Walk 

(B) Teammate vs Teammate-1000m Row + 1000m Run then Recover, 500m Row + 500 Run then Recover, 100m Row + 100m Sprint 

  

Advanced 5:30pm

(A) Teammate vs Teammate-5 Rounds 10m Handstand Walk, 10 Double Unders Unbroken 

(B) Teammate vs Teammate-1000m Row + 1000m Run then Recover, 500m Row + 500 Run then Recover, 100m Row + 100m Sprint 

  

Focus- (A) If you do not have a handstand walk use this time to practice. The Double unders have to be unbroken to move back to the handstand walking. (B) Match up against someone for this. Row 1000m & Run 1000m as fast as you can then recover. When you are both ready to match up again and all athletes have rowed their 1000m then against your teammate Row 500m & Run 500m as fast as you can. Same goes for the 100m. It is a race. Best of 3