Skill-work:
5 X 500 M Row Repeats
1 Min Rest Between
*Do not to deviate more than 5 secs either direction
Penalty
15 Atomic Sit-ups for each penalty
Conditioning:
Interval Triplet
6 Rounds For max Reps
30 secs Work/15 Rest
Push Jerks (95/65)
Toes To Bar
Ball Slams (25/16)