Kipping Practice (Pull Ups/Toes 2 Bar/Muscle Ups)
“My Two Cents”
*In teams of two with only one athlete working at a time:
Row 2000M (each athlete must row 1000M consecutively)
100 Tire Flip Jump Throughs Athletes MUST alternate flips)
Run 1 Mile (athletes MUST alternate each lap for a total of 12 laps)

IF completed as an individual:
Row 1000M
50 Tire Flip Jump Throughs
Run 800M