Monostructural Conditioning, Sprint Repeats

“The Glaze” in teams of 2
Every 3:00 for 24:00:
400/340 meter row
12 x 60-foot sprints

Execution:
In round 1, teammate A rows, B runs.
In round 2, B rows, A runs. Cont for 8 rounds.

Gymnastics Skill Development,

Midline Emphasis Spend the rest of the hour on LSit progressions and challenges.

After-Hour Accessory Exercise

Accuracy: Throwing game! Standing with back against the wall, try to throw a lacrosse ball through one of the gymnastics rings. First to succeed wins, and all others do 10 burpees as a consolation prize.