General Programming:

1) Coach led Warm-up

2) Tabata Plank holds (20 second hold 10 seconds of rest for 8 rounds)

Rest 2 minutes then

3)For time complete

800m row

50 sit-ups

800m row

40 sit-ups

800m row

30 sit-ups

Rest 2 Minutes

4) Tabata hollow holds (20 second hold 10 seconds rest for 8 rounds)

5) Mobility/stretching

Competition Progrmming:

Rest Day