Fitness
5 sets each
Teams of 2, alternating full sets
400 m row
20 ab mat sit ups
Performance
5 sets each
Teams of 2, alternating full sets
400 m row
15 T2B
Sport
Goat day
EMOM x 20
Alternating between 2 movements/skills
Rep scheme will be given based on experience and difficulty
20 minutes of light aerobic work:
jogging, swimming, rowing
