Warm up:
Double Under practice (10 minutes)
Skill:
Overhead Squats 5 x 5 (89#)
Box Jumps: 5 x 5 (29.5 inches, going for 30 but plates available were just shy)
Endurance:
Row 5k (22 mins 18 secs)
Run 4 x 800m (2 min. break after each)
(5 mins, 4 mins 20 secs, 3 mins. 45 secs, 3 minutes 20 secs)
(On treadmill at pace 6, 7, 8, and 9. Incline at 1)
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