Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Pool Muscles

Bar Rows (on rig)

Dips on bar or parallel bars

High Pulls, w/barbell

Workout warmup:

Sled relay, 4 reps each.

Workout:

50-40-30-20-10

Sit-ups, hands on the ground

Double Unders

Directly Into....

5 Rounds:

30 KB C&J, 15 each arm.

10 Ring Rows